Sleep tips for a successful school year
As a new school year begins, getting back into a healthy sleep routine is one of the best ways to help children succeed both in and out of the classroom. Whether your child is entering kindergarten or high school, healthy sleep habits can help make the transition back to school a little easier.
Why sleep matters
While children sleep, their bodies and brains are hard at work growing, recovering and processing everything they learned during the day. Children who consistently get enough sleep are more likely to pay attention in class, retain new information, regulate their emotions and stay healthy. In contrast, too little sleep can contribute to irritability, difficulty concentrating, lower academic performance and an increased risk of illness.
The American Academy of Sleep Medicine recommends that preschoolers ages 3 to 5 get 10 to 13 hours of sleep each night, children ages 6 to 12 get 9 to 12 hours and teenagers get 8 to 10 hours. Every child is different, but these recommendations provide a helpful guide for healthy growth and development.
Ease back into a routine
If summer meant later bedtimes and sleeping in, don’t wait until the night before school starts to make the switch. Begin adjusting your child’s bedtime and wake-up time by 15 to 30 minutes every few days until you reach the desired schedule. A gradual transition helps children adapt more easily and makes those first few school mornings much less stressful. Establishing a consistent bedtime routine can also make a big difference. Simple activities like taking a bath, brushing teeth, reading a book or listening to calming music signal that it’s time to wind down. Keeping this routine as consistent as possible, even on weekends, helps reinforce healthy sleep habits.
Create a sleep-friendly environment
The bedroom should be a place that encourages restful sleep. Keeping the room cool, dark and quiet can help children fall asleep more easily and stay asleep throughout the night. Removing unnecessary distractions, especially televisions and electronic devices, also supports better sleep. It’s equally important to limit screen time before bed. Phones, tablets, computers and televisions emit blue light that can interfere with the body’s natural production of melatonin, the hormone that helps us fall asleep. Turning off electronic devices at least one hour before bedtime and replacing screen time with reading or another quiet activity can help children settle in for the night.
Healthy habits throughout the day
Good sleep starts long before bedtime. Encourage children to stay physically active, spend time outdoors and eat balanced meals throughout the day. In the evening, try to avoid sugary snacks, caffeinated drinks and large meals close to bedtime, as these can make it harder to fall asleep. Parents also play an important role by modeling healthy sleep habits. When children see adults making sleep a priority, they’re more likely to understand its importance and develop healthy routines of their own.
When to seek help
Occasional restless nights are a normal part of childhood, especially during times of transition. However, if your child regularly has trouble falling asleep, snores loudly, seems unusually tired during the day or experiences sleep problems that interfere with school or daily activities, it’s a good idea to talk with your healthcare provider.
Start the school year rested
A good night’s sleep is one of the simplest ways to help children learn, grow and thrive. By establishing healthy sleep habits before school begins, families can set the stage for a successful school year filled with learning, friendships and new opportunities.
