How to Help Kids Get the Sleep They Need for a Successful School Year
8/30/2024
Rebecca Wagner, Aspirus Polysomnographic Technologist
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, Aspirus Polysomnographic Technologist. “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 you teenagers it’s eight to 10. 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.”
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, according to the CDC. 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 your child is struggling to adjust, consider these practical strategies from
Aspirus Health and the American Academy of Pediatrics (AAP) to help them get
back on track:
- 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 your child unwind and prepare for sleep.
- Maintain a
Consistent Bedtime: Stick to a regular bedtime schedule, even on weekends, to
regulate your child’s internal clock.
Watch for signs that
your child isn’t getting enough rest, such as difficulty waking up, frequent
mood swings, trouble focusing, or daytime sleepiness. If you notice these
symptoms, it’s important to reassess and adjust their sleep habits accordingly.
“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 health care provider,”
advises Wagner.
By prioritizing
sleep and implementing these strategies, you can help your child better
navigate the school year and thrive both academically and socially.
Back to all Posts