Summer break is a time for fun, freedom — and staying up way too late. But as the school year creeps closer, it’s time to reset those sleep habits. A solid sleep schedule helps kids and teens stay sharp, focused and ready to learn from day one.
Why sleep makes a difference
Think of sleep as brain fuel. Kids who get enough sleep are more likely to pay attention in class, absorb new information and keep their emotions in check. When they don’t get enough, the effects are obvious. According to a recent survey, parents notice that lack of sleep affects their child’s mood, attitude, behavior, energy and even grades.
Here’s what’s recommended:
- Ages 6 to 12: 9 to 12 hours of sleep each night
- Ages 13 to 18: 8 to 10 hours per night
Falling short of these numbers can lead to tired mornings, cranky afternoons and trouble in the classroom.
How to reset for the school year
Most kids go off-schedule in the summer, staying up late and sleeping in. A few days before school starts, help your child get back on track by adjusting their bedtime and wake-up time by 15 minutes each day. Keep shifting until their schedule matches the school day.
This works best when you start at least a week before the first day. Waiting until the night before is a recipe for a rough morning.
Most parents (80%) say their kids already have a regular bedtime. If you’re still figuring out what time your child should go to bed, try the AASM Bedtime Calculator. Just select their age and wake-up time to find the best bedtime for a full night of sleep.
What’s getting in the way of sleep?
Plenty of things can throw off a child’s sleep schedule. Parents say the biggest sleep disruptors are:
- Social media
- Homework
- Clubs, sports and other activities
- Afterschool jobs
To keep these from taking over bedtime, try this:
- Set a consistent bedtime, even on weekends
- Power down electronics at least one hour before bed
- Keep phones, tablets and TVs out of the bedroom at night
- Avoid caffeine in the afternoon and evening
- Build a relaxing routine like reading or taking a warm shower
Make sleep a priority
Talk with your child about how sleep helps them do better in school and feel better during the day. Treat sleep like any other back-to-school essential — just as important as school supplies or new shoes. And if your child keeps having trouble falling or staying asleep, don’t wait. Talk to your doctor and ask if the sleep team at an accredited sleep center could help.
A few small changes now can make a big difference this school year. Rested kids are ready kids.
Medical review by Helena Schotland, MD