System and method embodiments are provided for efficient channel synchronization. The embodiments enable a reduction in a stations power consumption and reduce network overhead for transmitting synchronization frames by refraining from sending the synchronization frame when it is not needed. In an embodiment, a method in an access point (AP) for synchronizing a station (STA) associated with the AP includes sending, by the AP, a first management frame that indicates a time slot that is allocated for the STA and sending a synchronization frame at a boundary of the time slot allocated for the STA if the AP determines that a channel is idle at the boundary of the time slot allocated for the STA and if the time slot that is allocated for the STA is longer than a first threshold value.