A rainy school morning: working back to bedtime from the CDC sleep hours

On a wet school morning everyone is slower, and the shortest route to a calmer one starts the night before. The CDC’s About sleep page gives the number to work from: it lists 9 to 12 hours a day for school-age children (6 to 12 years) and 8 to 10 hours for teens (13 to 17), and 7 or more for adults aged 18 to 60. The CDC figures are quoted as listed on the page as we checked it on 2 November 2026; the bedtime windows are simple subtraction by us.

Counting back from the alarm

The window is wide, and it is the time asleep, not the time lights go out, so allow for wind-down before the lower end. Nothing on the CDC page says which point in the range suits a particular child. Our rule of thumb is to start at the later end and move earlier if mornings are hard.

The CDC habits for the evening

• Go to bed and get up at the same time every day.
• Keep the bedroom quiet, relaxing and at a cool temperature.
• Turn off electronic devices at least 30 minutes before bedtime.
• Avoid large meals before bedtime and caffeine in the afternoon or evening (the CDC list also names alcohol, which is one for the adults in the house).

A wet-morning night-before plan

Everything in this section is ours, not the CDC’s. Put it all by the door before bed so the morning needs fewer decisions: coat, school bag, shoes, and the umbrella where it will not be forgotten. Pack in the same order every night, in the same place, and the wind-down starts at the same time. If rain gear is wet from today, see our rain gear checklist before bed for drying it away from the bedroom.

Umbrellas and children

The Haven Umbrella is sold by Calm Eden, which is run by the same owner as Lumuwala. It is an adult compact umbrella: 30 carbon fibre ribs, one press to open and close, 40 cm folded and about 390 g, according to the maker. For a child it may be too big, so Calm Eden’s kids umbrella guide covers size and weight for younger users; use Haven for the adult who walks them in.

In short

• Find the CDC range for the age, then count back from the wake-up time.
• Keep the same bedtime and wake-up every day, and screens off 30 minutes before bed.
• Lay out the wet-weather kit by the door as part of the wind-down.

Source: CDC, About sleep, accessed 2 November 2026. Bedtime windows and the night-before plan are ours; for a child who struggles to sleep, ask your healthcare provider, as the CDC page advises.