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The Motivator

Sleep Calculator for Kids — Best Sleep and Wake Times for Children



Making sure your child gets enough sleep is one of the most important things you can do as a parent. It’s also one of the toughest! It takes time and effort for kids to learn how to fall asleep — and to stay in their own beds —  in order to get the amount of Zzz’s they need. This is no easy task, as children need up to 16 hours of sleep every night (including naps), depending on their age. (1)

Sufficient sleep goes beyond the number of hours they clock in, too. Normal and healthy shuteye looks at the duration, quality, and timing of our Zzz’s. (2) That’s why we’ve developed a special sleep calculator for kids, which can determine if your child is getting enough hours of sleep and going to bed at the right time, all which will up the ante on sleep quality.  

Our sleep calculator for babies and kids is super easy to use: Simply enter what time you want your kiddo to wake up in the morning, and the calculator will tell you a good bedtime range so they can complete a certain amount of sleep cycles and get a healthy bout of shut-eye.

Parents: Make sure to check out our sleep calculator app for adults, too!

Bedtime Calculator

Select Your Child’s Age:Select Age1 year old2 years old3 years old4 years old5 years old6 years old7 years old8 years old9 years old10 years old11 years old12 years old13 years old14 years old15 years old16 years old17 years old18 years old18+ years old 

Choose Their Wake Time:Select Hours123456789101112  Select Minutes000510152025303540455055  AMPM CALCULATE RESET

Note: Any and all tips on Sleepopolis are meant to be informative in nature, but shouldn’t be taken as medical advice, nor should they take the place of medical advice and supervision from a trained professional. While sleep cycles could be an important thing for you and your child to consider, they’re far from the only factors that go into a healthy night’s sleep. If you feel your child is having serious trouble sleeping, see a healthcare provider immediately.

Why Is Calculating Sleep Important For Kids?

Kids need sleep — a lot of it. Sleep is also critical for healthy growth in children, aiding in the development of improved attention, behavior, and memory, along with supporting overall mental and physical health. (3) (4) In fact, starting at infancy, scientists have been able to prove that sleep contributes to memory consolidation and cognitive growth! (5)

Sleep looks a lot different for kids, too. Not only do they typically doze off earlier than adults, but they also go through a sleep cycle in just 60 minutes, versus an adult whose typical sleep cycle is 90 minutes. This difference is key: A speedy sleep cycles mean your kid will return to very light sleep every hour — stages 1 and 2 — and can be more easily disturbed throughout the night.

Sleep Cycles For Kids

What’s a sleep cycle, you ask? In case you’re unfamiliar, here’s a quick rundown. When we fall asleep, our bodies go through a series of waves, which we think of as sleep cycles. There are five cycles in total. While adults go through these waves in 90 minutes, kids can speed through them in 50-60 minutes. (6)

The first four stages comprise our non-rapid eye movement (NREM) sleep, while the fifth stage is when we move into rapid eye movement (REM) sleep. In NREM sleep, we start in light sleep and gradually build towards deeper sleep, and finally, our REM cycle. In REM, our eyes dart up and down; this is most likely when dreaming occurs.

If your kid is old enough to understand sleep cycles, here’s a way to explain it to them:

One Cycle, 5 Stages, 60 Minutes in Total!

Stages 1+2 (NREM): This is when you fall asleep! You are still sleeping lightly and it’s easy for you to wake up.
Stages 3+4 (NREM): You are in a deep and restful sleep. Your breathing slows down and your body is super still.
Stage 5 (REM): Your brain is active and you begin dreaming! Your eyes also move around.

Moreover, as we age, the amount of sleep we need decreases, along with the time spent in these lighter sleep cycles. For example, by the time we reach three years of age, 33% of our sleep is considered light. When we reach 13 years old, only 20% of our sleeping time is light. (7) This is good news, meaning that as kids get older, there’s less of a chance they’ll wake up from small noises and outside disturbances.  

Here’s a handy guide of how many hours of snooze-time kids need depending on how old they are. For this sleep calculator, age input is key. (7)

  • Newborns: 14-17 hours
  • Infants: 12-15 hours
  • Toddlers: 11-14 hours
  • Pre-Schoolers: 10-13 hours
  • School-Aged Children: 9-11 hours
  • Teenagers: 8-10 hours

Bedroom Routines for Kids

Knowing how important sleep is for your kid is half the battle. Getting them to sleep is a whole other to-do. Luckily, in most cases, establishing a regular bedtime routine for your child will make it easier for them to fall and stay asleep. They are also important for overall development and well-being; a nightly routine is said to support emotional and behavioral growth, language development, and improved literacy. (8) So many benefits around bedtime!

Having a consistent routine makes putting them to bed a smooth process that can be both enjoyable and stress-free. Here are some steps you can take with your kid before it’s time to turn off the lights.

Start with food

Our metabolic processes can play a big role in our sleep habits, so pay close attention to what they are eating and drinking before bedtime. (9) It’s generally recommended to enjoy dinner at least two hours before it is time to hit the hay since night-time food consumption can negatively affect our quality of sleep. (10) (11)

The best foods for sleep include complex carbohydrates (think: whole wheat bread and crackers) and tryptophan-containing foods, like peanuts and cheese. Science also says that products like milk, fruits, and veggies promote good sleep. (12) Avoid processed sweets that might give your kid a sugar high and keep them wired. (13)  

Set the stage

Set your child up for shut-eye success with a perfect bedroom atmosphere. For starters, their bedroom should be dark. Consider heavy or blackout curtains to block out the light. It’s also important to keep the room at a cool temperature; aim for 60° – 65°F. (14) Many parents are working to keep their kids’ bedrooms a “screen-free” zones, too. While this is widely debated in the parenting world, some experts recommend replacing any mobile device, tablet, television, or computer with a kid-friendly bookshelf. (15)

Ready, set, sleep!

Aim to create a bedtime routine that includes relaxing and fun activities for your child. Depending on how old they are, give them some activities they can do themselves, like picking out their pajamas and choosing a book to read. A soothing and fun routine could include taking a warm bath, brushing teeth, and reading a story together. If your child isn’t motivated to do the routine every night, some parents offer rewards and incentives for following all the steps and staying in bed until morning. A little gold star can go a long way.

It’s no secret that sleep is an important thing for your child to master. We hope you use this sleep calculator for toddlers or adolescents, or even use it as a back to school sleep generator for your teen. Using the calculator with your child might make it fun and get them more excited to hit the hay, too! And if you find yourself also asking  “how many hours did I sleep?” calculate all that fun data over at our sleep calculator for adults.


  1. Make Time to Sleep. 
  2. Medic G et al. Short- and long-term health consequences of sleep disruption. Nat Sci Sleep. 2017 May; 9: 151–161.
  3. Dahl, R. Sleep and the Developing Brain. Sleep. 2007 Sep 1; 30(9): 1079–1080
  4. The Importance of Sleep For Kids. 
  5. Tarullo A, et al. Sleep and Infant Learning. Infant Child Dev. 2011 Jan 1; 20(1): 35–46
  6. Shakankiry H, et al. Sleep physiology and sleep disorders in childhood. Nat Sci Sleep. 2011; 3: 101–114.
  7. Sleep cycles. 
  8. How much sleep do we really need?
  9. Mindell JA, et al. Benefits of a bedtime routine in young children: Sleep, development, and beyond. Sleep Med Rev. 2018 Aug;40:93-108
  10. Sharma S, et al. Sleep and Metabolism: An Overview. Int J Endocrinol. 2010 Aug 2
  11. How Long Should You Wait Between Eating and Going to Bed to Sleep? 
  12. Crispim C, et al. Relationship between Food Intake and Sleep Pattern in Healthy Individuals. J Clin Sleep Med. 2011 Dec 15; 7(6): 659–664
  13. St-Onge M, et al. Effects of Diet on Sleep Quality. Adv Nutr. 2016 Sep; 7(5): 938–949
  14. Kitsaras G, et al. Bedtime routines child wellbeing & development. BMC Public Health. 2018; 18: 386.
  15. Baby Sleep and Temperature. Netburn, D. Will a smartphone-free bedroom help your kid sleep longer? Los Angeles Times. Jan 05, 2015.


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The Motivator

Samsung Galaxy S20 FE: Inspired by fans, for the fans




Samsung Electronics Co., Ltd. has revealed the Galaxy S20 Fan Edition (FE), the newest member of the Galaxy S20 series. Galaxy S20 FE is a premium flagship smartphone that includes innovations Galaxy fans told us they love most, and it is also made available at an accessible price point. COVID-19 disrupted the world as we knew it and technology is now playing a more crucial role in our lives and that is why we created Galaxy S20 FE; to deliver flagship experiences to more consumers.

Samsung took select features of the Galaxy S20 series, such as the super smooth scrolling display, an AI-powered camera, advanced chipset, hyper-fast connectivity, all day battery, expandable storage, with a streamlined premium design, in order to create the all-new Galaxy S20 FE.

“The S20 FE is an extension of the Galaxy S20 family and is the start of a new way to bring meaningful innovation to even more people to let them do the things they love with the best of Galaxy.” Says Mr. Caden Yu, the Managing Director, Samsung Electronics West Africa.

All you want, to do what you love
Express the best of yourself when out on a day trip or at night catching fun with a pop of color that reflects your personal style, attitude and personality. The S20 FE comes in variant colors of Cloud Red, Cloud Lavender, Cloud Mint and Cloud Navy.

With the S20 FE, the fun never stops. The pro grade camera and 30X Space zoom help you capture memorable moments whether near or far at day time.

Plus, the night mode multi-frame and powerful performance gets you through the fun nights and the 4500mAH battery keeps you on all day with little in between time to recharge using the 15W fast charging.

And since life can be unpredictable, the Galaxy S20 FE is water and dust resistant; IP68 rated. Better yet, when accidents happens, one can rest easy knowing the 24 months warranty and Screen repair offer that comes with Pre order has got your back.

Pre order
The S20 FE is available for pre order from the 9th of October with a Wireless Bluetooth earphones, Clear Standing cover and Screen repair offer. You also get a 4 month Free Subscription on YouTube premium. Trade In Discount Offer also available from Pre order. Trade in your old phones and enjoy discount on the S20 FE

The S20 FE would be officially available in the market from the 23rd of October. Visit any of our Samsung Experience Store nationwide for an amazing and pleasurable experience.

Device Specifications
With its variants of colors, S20 FE comes with a 6GB RAM/128GB ROM, a long lasting battery of 4500mAh with 15W fast charging, a 32MP selfie camera and a 120Hz Super-Amoled display.

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The Motivator

FIFA 21: No demo for upcoming game, EA Sports confirm




The company says it will instead focus on perfecting the latest iteration of the series ahead of release

EA Sports has announced that the company will not be releasing a demo for FIFA 21.

FIFA 21 is set to be released on PlayStation 4 and Xbox One on Friday, October 9, having being pushed back from its usual September release date due to the coronavirus pandemic.

In addition, the game will also be eventually released on the upcoming Sony PlayStation 5 and Xbox Series X, making this year’s release one of the most important in recent years.

Typically, EA Sports release a demo for each year’s game around three weeks before the official release, allowing players to test out the gameplay in one-off matches featuring some of the game’s top teams.

The demo is then typically followed by an early access period for those that are EA Play members, offering players a chance to play the full game for a limited time before release.

However, EA confirmed on Monday that this year’s game will not have a demo, with the company instead focusing on making sure the full game is prepared for its October 9 release date.

“We aren’t releasing a demo for FIFA 21. Instead we’ve made the decision to focus our development team’s time on delivering the best full game experience for current & next-gen consoles,” EA said in a statement.

“We look forward to EA PLAY members jumping in 10 days from now and launching the game Oct 9.”

In recent weeks, EA has begun to unveil the list of the highest-rated players in the game, with Lionel Messi, Cristiano Ronaldo and Robert Lewandowski earning the top three places on this year’s rankings on the men’s side with U.S. women’s national team star Megan Rapinoe leading the way for the women.

This year’s game will feature improvements to career mode, new attacking systems such as Agile Dribbling, Positioning Personality and Creative Runs and improvements to the highly-popular Ultimate Team mode including FUT Co-Op gameplay and increased club customisation options.

Additionally, the game will feature a series of new icons: Eric Cantona, Ferenc Puskas, Xavi, Nemanja Vidic, Petr Cech, Samuel Eto’o, Bastian Schweinsteiger, Phillip Lahm, Fernando Torres, Ashley Cole and Davor Suker.


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The Motivator

Editing HTML Like A Boss In VS Code




Here’s a seven minute video from Caleb Porzio that focuses on some of Emmet‘s HTML editing features. You might think of Emmet as that thing that expands abbreviations like table.stats>tr*3>td*3 into glorious, expanded, and perfect HTML. But Emmet has other HTML editing trickery up its sleeve. My favorite is “wrap with abbreviation” (which happens to be Cmd/Ctrl + Shift + A on CodePen), but there are more, like expanding your selection inward and outward and tag changing.

If you haven’t seen it, the Emmet 2 preview on CodePen is pretty neeeeat. It shows you what you’re about to expand into before you do it:

Direct Link →


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