Children need good sleep habits to succeed in school
As the back-to-school season begins, ensuring children get quality sleep, is essential for their academic and overall well-being. With early mornings, long school days and after-school activities, kids need adequate rest to manage their busy schedules effectively.
Unfortunately, the Centers for Disease Control and Prevention (CDC), reports that 60 percent of middle school students and 70 percent of high school students, aren’t getting enough sleep, which can lead to significant consequences.
“It’s really important to leave enough time for sleep in your schedule,” says Rebecca Wagner, polysomnographic technologist. “Quality sleep as they return to school is important, because you want to set them up for success in their new school year. The right amount of sleep is going to help them engage better in their classes and improve their mental health.”
For preschoolers, that is going to mean about 10 to 13 hours; for school-age children, it’s nine to 12 hours a night; and for teenagers, it’s eight to 10.
When children don’t get enough sleep, they may become irritable, have difficulty concentrating and face an increased risk of serious health issues, such as hypertension, obesity, Type 2 diabetes and depression. Conversely, well-rested kids are more likely to enjoy better overall health and perform well in school.
Transitioning from a relaxed summer schedule to the demands of the school year, can be challenging. If a child is struggling to adjust, consider these practical strategies:
• Eat a Healthy Dinner – A balanced meal in the evening, can support better sleep quality.
• Limit Screen Time – Reduce exposure to screens at least an hour, before bedtime. The blue light emitted by devices can interfere with the body’s natural sleep-wake cycle.
• Establish a Relaxing Pre-Sleep Routine – Encourage calming activities before bed, such as reading a book or taking a warm bath, to help the child unwind and prepare for sleep.
• Maintain a Consistent Bedtime – Stick to a regular bedtime schedule, even on weekends, to regulate a child’s internal clock.
Watch for signs that a child isn’t getting enough rest, such as difficulty waking up, frequent mood swings, trouble focusing or daytime sleepiness. It’s important to reassess and adjust their sleep habits accordingly.
By prioritizing sleep and implementing these strategies, a parent can help their child better navigate the school year, and thrive, academically and socially.
“If you’ve made changes and you still feel like your child isn’t getting good enough sleep, it might be time to talk to your family physician or healthcare provider,” said Wagner.
