What time should kids wake up in the morning?

A consistent morning wake-up time is far more important for your child to get healthy sleep than the specific time you choose to wake your child. For children who have sleep troubles, creating a consistent morning wake-up time can help solve your sleep issues. When you wake your child in the morning at a set time every day, it helps anchor their circadian rhythm. Your child's circadian rhythm is what regulates their wake-sleep patterns and acts as their internal clock, regulating sleep.

What is Circadian Rhythm?

Your body has an internal clock called the circadian rhythm which cycles every 24 hours. It affects your sleep-wake patterns, hormones and general bodily processes. A child's circadian rhythm is remarkedly sensitive and can be easily derailed when sleep schedules are not consistent. Sleep specialist and neurologist, Dr. Chris Winter, stresses that that maintaining stable sleep schedules is necessary for children's health and growth. Verywell Health

How Do I Regulate My Child's Circadian Rhythm?

Establishing a regular morning wake-up time every day, including weekends, further supports your child's circadian rhythm. When you are consistent 7-days a week, it makes it easier on their circadian rhythm, making it easier for them to fall asleep at night and wake up in the morning. Research has shown that children who sustain regular sleep patterns demonstrate better behavior, exhibit better emotional regulation and superior cognitive ability.

Irregular sleep scheduels can disorder your child's circadian rhythm, leading to challenges falling getting to sleep, broken night sleep and overtiredness during the day. Progressively, this disorder can negatively impact your child's emotions, attention capacity, and academic performance. Dr. Winter emphasizes that children are often misdiagnosed with sleep disorders as a result of unawareness about the significance of sleep consistency. Verywell Health

How Prioritize Consistent Morning Wake-Up Time

1. Establish a Set Wake-Up Time: Choose a morning wake-up time that you and your child can sustain every day. ​

2. Refrain from Sleeping-In on the Weekends: Even on weekends, try to remain your chosen wake-up time and stay within 30 minutes of their schedule Monday-Friday. This will help prevent disruptions to their circadian rhythm .​Heaven Sent Sleep

3. Daylight Exposure: Every day, it's important to have your child spend time outdoors in natural daylight after waking up to help reinforce circadian rhythm. ​Cleveland Clinic

4. Reduce (Blue) Light Exposure at Night: Lights, especially blue light, at night inhibits the production of melatonin, a hormone which your child naturally produces to help fall asleep. Limiting light in the evening can help the onset of sleep at bedtime.

5. Create a Predictable Bedtime Routine: Include calming pre-bedtime activities like reading and a warm bath to help signal your child to sleep.

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Using a set morning wake-up time is an essential part of helping to regulate your child's circadian rhythm which helps better your child's sleep quality and general development. When your child's natural sleep rhythms are aligned, sleep-wake cycles become more predictable and can produce better quality sleep, emotional stability and cognitive abilities.

If you find yourself struggling with your child's sleep, I offer a FREE 15-minute sleep assessment chat to discuss your struggles and help you determine if you need just a tweak or if my professional sleep coaching is in better alignment with your needs.