The Curse of the 7 PM Bedtime: Why It Doesn’t Work for Many Babies
For decades, parents have been advised that an early bedtime—often around 7 PM—is the key to a well-rested baby. Parenting books, sleep training programs, and even pediatricians frequently emphasize the importance of an early sleep schedule. However, many families find that enforcing a 7 PM bedtime is more of a battle than a blessing, and research suggests that this widely accepted routine may not actually align with many children's biological sleep needs.
The Problem with the 7 PM Bedtime
One of the biggest issues with a rigid 7 PM bedtime is that it assumes all children have the same circadian rhythms. However, just like adults, children have different natural sleep-wake cycles. Some little ones are naturally early risers, while others are biologically wired to fall asleep later. Forcing a child to go to bed too early can lead to bedtime resistance, prolonged struggles, and frequent night wakings rather than a restful night of sleep.
Another factor to consider is the impact of daytime naps. Younger children, especially babies and toddlers, still need naps, and if those naps are too long or end too late in the day, they simply won’t be tired enough to fall asleep at 7 PM. Instead of winding down, they may resist bedtime or wake up too early in the morning, leading to a frustrating sleep pattern for both parents and child.
Understanding Biological Sleep Needs
Children’s sleep needs shift as they grow. Infants and toddlers require more total sleep, but as they get older, their sleep pressure—the body’s need for sleep—builds up differently. Many preschoolers and school-aged children have a natural sleep window that falls closer to 8 or 9 PM. Trying to enforce a 7 PM bedtime can disrupt their natural rhythm, making it harder for them to fall asleep and stay asleep. Similarly, babies bodies can only produce so much sleep in a 24 hours period, putting them to bed at 7pm might be just trying to get too much sleep out of them, particularly if they’ve enjoyed lots of naps.
Moreover, a too-early bedtime can sometimes result in more night wakings. If a child goes to bed before they are truly tired, they might go to sleep fine (we, in the trade, call this Sleep Onset Latency’) but then may experience fragmented sleep, leading to increased night wakings and early morning risings, which can be counterproductive to the goal of getting a full night’s rest.
Finding a Sleep Routine That Works
Instead of adhering to a one-size-fits-all bedtime, parents can focus on recognising their child’s natural sleep cues, working out how much sleep they are offering them overall (in 24 hours) and then adjusting gradually to help align the entire family’s needs. Sometimes accepting that you may have given birth to a low-sleep needs human and, however much you battle, you are never going to get all that sleep out of that particular person. Ever!
By adjusting bedtime based on unique information rather than an arbitrary clock time can lead to a smoother and more effective sleep routine. And by looking at overall sleep needs rather than just a ‘finish’ line, you can manipulate the sleep cycles so that they align with yours.

By allowing flexibility and working with a child’s biological sleep needs rather than against them, families can create a more harmonious bedtime experience—one that fosters better sleep for both children and their parents.
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