Back-to-School Sleep Habits Should Start Now

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School-aged children need to start their back-to-school sleeping habits now. Kids need anywhere from 9 to 11 hours of sleep each night, but getting them to bed earlier and waking up earlier can be a huge struggle.

Sleep is crucial for both physical and mental health. A growing child experiences tremendous development that affects the brain, body, emotions, and behavior. Sleep sets the stage for their continued growth through childhood and adolescence.

Not getting enough sleep can impact your mood, energy, and focus. Additionally, evidence shows a connection between lack of sufficient sleep at a young age with problems with weight, mental health, behavior, and cognitive performance.

Did you know?

• • In a study by the University of Maryland School of Medicine, children 6 to 12 had less grey matter or smaller volume in some areas of the brain responsible for attention, memory, and inhibition control compared to healthy sleep habits.
  • 6 out of 10 middle schoolers don’t get enough sleep
  • 7 out of 10 high schoolers don’t get enough sleep
  • Kids 6-12 years of age need 9 to 12 hours of sleep.
  • Teens 13-18 years of age need 8 to 10 hours of sleep.

10 Unexpected Benefits of Getting Enough Sleep PDF
Why Sleep Is Important to Students PDF

How Much Sleep Do Babies and Kids Need?

After convening a panel of experts to review the existing research, the National Sleep Foundation (NSF) formulated recommendations for total daily sleep needs by age. While babies and toddlers need more sleep than older kids, sleep remains critical to their overall health and development. Younger school-age children typically need more sleep than those in middle school or high school. When children in school-age years go through puberty and enter adolescence, their sleep patterns change markedly, giving rise to distinct challenges confronting teens and sleep.

The total daily sleep ranges are for total sleep, including at night and during naps. The NSF’s experts noted that these are broad recommendations and that an hour more or less may be appropriate for some children. Parents can benefit from using these guidelines as a target while recognizing that a healthy amount of sleep may vary among children or from day to day.

An array of factors can influence the proper amount of sleep for babies and kids. As these recommendations demonstrate, sleep needs to evolve as a child gets older. Knowing these details can serve parents who want to encourage healthy sleep for their children.

How Families Can Help Kids Develop Healthy Sleeping Habits

• Every night electronics should be off an hour before bed. The American Academy of Pediatrics says children should have less than two hours of screen time daily. Screens give off a blue light that keeps you up and decreases melatonin.
• Studies do show improved academic performance when children get enough sleep. We have a circadian rhythm, waking up in the morning, getting light exposure, being active during the day, and eating the right foods at the right time. It’s a balance. For example, suppose your child is too full or too hungry. In that case, they won’t fall asleep either.
• Experts also say to aim for 3-to-4 simple things to help unwind every night. Such as taking a shower, putting on your pajamas, and reading a book.
• It also helps to dim the lights and limit excessive activity before bedtime.

Establishing healthy sleep habits, including a stable sleep schedule and pre-bed routine, can reinforce the importance of bedtime and reduce night-to-night sleep variability. Giving children an opportunity to use their energy during the day and to unwind before bedtime can make it easier for them to fall asleep and stay asleep through the night.