A 4-year-old who has dropped the nap and wakes at 7:00 AM should go to bed around 7:15 PM, within a window of 6:45 to 7:45 PM. On a day with a 1-hour nap, bedtime moves to about 8:15 PM. Both aim for about 11.5 hours of sleep in 24 hours, inside the 10 to 13 hours (naps included) the American Academy of Sleep Medicine recommends for ages 3 to 5. Each time includes about 15 minutes to fall asleep.
These are the same numbers the kids bedtime calculator gives for a 4-year-old. Four is the year many children stop napping, so the charts below give a bedtime for each nap length, including none.
Free toolSleep Needs by AgeRecommended hours for every age, from newborns to over-65s.What time should a 4-year-old go to bed at night?
Take the wake-up time, count back 11 hours and 45 minutes, then add back the length of today's nap. For a 7:00 AM wake-up and no nap, that's 7:15 PM.
| Wake-up time | No nap | 1-hour nap | 1.5-hour nap | 2-hour nap |
|---|---|---|---|---|
| 6:00 AM | 6:15 PM | 7:15 PM | 7:45 PM | 8:15 PM |
| 6:30 AM | 6:45 PM | 7:45 PM | 8:15 PM | 8:45 PM |
| 7:00 AM | 7:15 PM | 8:15 PM | 8:45 PM | 9:15 PM |
| 7:30 AM | 7:45 PM | 8:45 PM | 9:15 PM | 9:45 PM |
At this age, aim to land within about 30 minutes either side of the time in the chart. A child who naps longer goes to bed later, minute for minute, so the 24-hour total stays about the same. If the 2-hour column looks late for your family, a shorter nap brings bedtime back.
What time should a 4-year-old go to bed with no nap?
Without a nap, a 4-year-old who wakes at 7:00 AM should go to bed around 7:15 PM, or 6:45 PM for a 6:30 AM wake-up. All of the day's sleep has to fit into the night, so the bedtime is early on purpose.
Dropping the nap is normal at four. A review of napping studies from around the world found that fewer than 2.5% of children stop napping before age 2, while about 94% have stopped by age 5, and the years from 3 to 5 vary the most from child to child. Many 4-year-olds nap on some days and not others. That's fine: use the no-nap column on no-nap days and the matching column on nap days.
The AASM's 10-hour minimum would technically allow a no-nap bedtime as late as 8:45 PM for a 7:00 AM wake-up, but that's the floor, not a target. A 4-year-old kept up well past their usual time often has a harder evening, not an easier one.
Signs the nap is ready to go:
- Lying awake for 30 minutes or more at bedtime on nap days
- Bedtime battles that only happen after a nap
- Taking a long time to fall asleep at nap time, or not sleeping at all
When the nap stops, keep an hour of quiet time in their room with books or soft toys. It still gives a rest, and it makes the earlier bedtime easier to hold.
What time should a 4-year-old go to bed and wake up?
A common, workable schedule is up at 7:00 AM, no nap or quiet time after lunch, and in bed by 7:15 PM. With a 1-hour nap, the same morning pairs with an 8:15 PM bedtime.
Here's how the night splits on the 11.5-hour daily total:
| Nap | Sleep at night | Bedtime for a 7:00 AM wake-up |
|---|---|---|
| None | 11.5 h | 7:15 PM |
| 1 hour | 10.5 h | 8:15 PM |
| 1.5 hours | 10 h | 8:45 PM |
| 2 hours | 9.5 h | 9:15 PM |
If bedtime is the fixed point, work forward instead. On a no-nap day, a 7:00 PM bedtime pairs with a natural wake-up around 6:45 AM, and 7:30 PM with about 7:15 AM. A child who wakes at 6:00 AM no matter what probably needs the whole schedule moved earlier, not a later bedtime.
What time should a 4-year-old go to bed for school?
On preschool or pre-K mornings, set bedtime from the wake-up the school run needs, not the one you'd like. If drop-off means waking at 6:30 AM, a 4-year-old with no nap needs to be in bed around 6:45 PM. If they get about an hour of sleep at rest time, about 7:45 PM.
| School-day wake-up | No nap | 1-hour rest-time nap |
|---|---|---|
| 6:00 AM | 6:15 PM | 7:15 PM |
| 6:30 AM | 6:45 PM | 7:45 PM |
| 7:00 AM | 7:15 PM | 8:15 PM |
Ask the preschool whether your child actually sleeps at rest time and for how long. Many children nap at school but not at home, which is one reason weekday and weekend bedtimes can sensibly differ.
What time should a 4-year-old go to bed on a school night?
On a school night, use the same chart, and protect the bedtime more than the routine. Busy evenings are where 7:15 PM turns into 8:30 PM. If dinner runs late, shorten the routine to pajamas, teeth and one book rather than moving lights-out.
The routine itself is worth keeping. In a study of more than 10,000 children up to age 5 across 13 countries, a consistent bedtime routine was linked to earlier bedtimes, falling asleep faster, fewer night wakings and more sleep, and the more nights a week families kept it, the better the results. It's a survey study, so it shows a link rather than proof. The step-by-step version is in bedtime routine for kids.
How much sleep does a 4-year-old need?
A 4-year-old needs 10 to 13 hours of sleep in 24 hours, including naps. The calculator aims for 11.5 hours at age 4, between the 12 hours it uses at 3 and the 11 hours it uses at 5. Bedtimes for the year below are in what time should a 3-year-old go to bed, and for the year above in what time should a 5-year-old go to bed. For a different wake time or nap, the kids bedtime calculator works it out in a tap.
When to talk to your pediatrician
Check with your pediatrician if your child snores loudly most nights or has pauses or gasps in breathing while asleep, is very sleepy or unusually irritable during the day despite enough time in bed, or has trouble falling or staying asleep that goes on for weeks.