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The information on this website is designed to offer self-care tips and recommendations based on evidence-based research and literature from professionals in each field. It is not intended to diagnose or treat any specific medical condition. Please consult with your healthcare provider before making any health-related decisions.
Parents eagerly anticipate their kids’ return to school as the new school year approaches. With no reason to wake up early during the summer, many family sleep schedules have shifted and no longer align with the upcoming school routine. As school resumes in the fall, amidst all the preparations, ensuring they get enough sleep is the most important factor for your children’s success.
As a parent, you play a crucial role in managing your children’s sleep schedule. In this article, I discuss the importance of sleep for children and teens returning to school and the amount of sleep they need. I also provide strategies to help you gradually transition your family to a sleep schedule that aligns with the new school year requirements.
Motivating children to improve their sleep habits can be challenging, as motivation is a personal and individual experience. To ignite their motivation, discuss the benefits of quality sleep outlined in this article with them. This conversation can help them understand the positive impact of good sleep on their lives. While this approach may be more challenging for younger children, it is more feasible for teens with more advanced cognitive development for critical thinking.
How Sleep Enhances Academic Performance
Sleep is the time for the mind and body to be cleaned, repaired, and restored. Without this daily maintenance operation occurring at night, the mind and body will perform at a decreased level. Lack of sleep impacts all human performance and wellness areas needed for academic success.
Cognitive Functioning
Optimal cognitive functioning relies heavily on cleansing and nourishment during sleep. Numerous studies on the effects of sleep deprivation on cognitive function in children and teens underscore the critical role of sleep in memory, reaction time, critical and creative thinking, focus, and the conversion of short-term memories into long-term ones. According to a 2022 study published in the Journal of Psychology, Health & Medicine, those who sleep better get better grades.
Mental Health
Sleep is a natural mental health therapy. According to the American Psychological Association, one in five teens experience increased stress and mental difficulties caused by the school environment. Quality sleep prepares the brain to deal with these stressors, making it crucial to your child’s mental well-being. As a parent, you can play a vital role in ensuring your child gets the sleep they need to maintain their mental health and become better postured to tackle the daily stressors from the school environment.
Physical Health and Physical Performance
At school, we cannot prevent our children or teens from becoming sick from the flu or COVID-19 or from getting injured on the playground or during sports; however, by achieving quality sleep, our body is better postured to heal and address the illness in a way that keeps them focused on their academic and athletic performance. While we sleep, the immune system is replenished and prepared to do its job during the day. At night, our muscles and bones are repaired and replenished to address existing injuries and to improve posture to prevent future injuries. This underlines the importance of sleep in maintaining physical health and performance, making you more proactive and health-conscious as a parent.
How Much Sleep Do We Need?
Sleep requirements vary by age and lifestyle, with younger individuals needing more sleep due to ongoing growth and development. Below are the recommended hours of sleep by age for adults and school-aged children, according to the American Academy of Sleep Medicine. While individual needs may vary slightly, consistently getting less than six hours of sleep is shown to have detrimental effects on the mind and body.
- Ages 6-12: 9-11 hours of sleep
- Ages 13-18: 8-10 hours of sleep
- Adults (18-64): 7-9 hours of sleep
Strategies for Sleep Schedule Adjustment
More than likely, your children or teens have a summer sleep schedule that doesn’t align with the upcoming school year; their circadian rhythm may be unsynchronized. The circadian rhythm is not a fancy dance move you show off at the club. It’s an internal clock regulating when to fall asleep and wake up. Consistently waking up and going to bed at the same time each day helps synchronize this biological system, which regulates sleep-wake patterns by releasing sleep-promoting and wake-promoting hormones. The following strategies can help them gradually transition to their new sleep schedule and modify behaviors that can prevent them from achieving quality sleep.
A Gradual Transition
To take on the daunting task of helping your children and teens adjust, gradually transition their bedtime and wake-up time, starting two weeks before school begins. Research demonstrates that the circadian rhythm can take up to two weeks to adjust completely. Adjust the schedule by 10 to 15 minutes each night. For example, if a teen has been going to bed at midnight and needs to wake up by 6 a.m. for school, gradually move their bedtime earlier in 10-15 minute increments until it aligns with the school schedule. This approach helps resynchronize the circadian rhythm, making it easier to fall asleep and wake up at the desired times.
Sleep Hygiene and Stimulus Control
Daytime and pre-sleep activities significantly impact sleep quality. The following evidence-based tips can help your children and teens achieve better sleep, optimizing their educational and athletic performance:
- Light Management: Reduce light exposure 1-2 hours before bed to support natural melatonin production. Dimming lights and avoiding bright screens can help.
- Nutritional Guidelines: Eat dinner 3-4 hours before bedtime to allow for proper digestion. Avoid caffeine six hours before bed, as it can interfere with sleep quality.
- Stimulus Control: Train the brain to associate the bed with sleep by using it only for sleeping. Avoid other activities in bed to strengthen this association. Review Stimulus Control to Improve Sleep to learn more about applying this tip.
- Avoid Screens: Stop screen time 1-2 hours before bed. Screen light impacts melatonin production and can increase stress and cognitive activity, hindering sleep.
- Exercise: Engage in 30 minutes 3-4 times a week. Exercise improves brain function and increases physical fatigue, promoting better sleep.
You set the stage for a successful and enjoyable school year by prioritizing and fine-tuning your family’s sleep habits. Implementing these sleep schedule adjustments and hygiene practices can significantly improve your children’s ability to focus, learn, and academically and physically thrive. As you help your children transition back to a school-friendly routine, you invest in their health and well-being. A well-rested child is better equipped to handle the demands of the school day, making the effort to establish healthy sleep patterns truly worthwhile. Here’s to a restful and productive year ahead!
