🎒Sleep and Your School-Aged Child
Supporting healthy sleep habits for your growing school-aged child
Understanding School-Age Sleep Needs
School-age children face unique sleep challenges as they navigate homework, sports, after-school activities, screen time, and busy family schedules. These demands can make it difficult for kids to get the sleep they need for optimal health and academic performance.
Establishing and maintaining healthy sleep habits during these formative years is crucial for your child's physical growth, cognitive development, and emotional well-being.
⏰How Much Sleep Do School-Age Kids Need?
Sleep Requirements:
School-age kids need 9–12 hours of sleep a night. This range accounts for individual differences in sleep needs while ensuring adequate rest for growing bodies and developing minds.
Sleep Calculation:
To be sure your child gets enough sleep, decide when your child needs to get up for school in the morning and count back 9–12 hours from there.
For example: If your child needs to wake up at 7 AM, bedtime should be between 7 PM and 10 PM.
Common Sleep Disruptors:
Many factors can interfere with school-age children getting adequate sleep:
- •Homework and academic pressure
- •Sports and after-school activities
- •Screen time on various devices
- •Hectic family schedules
Consequences of Inadequate Sleep:
Behavioral Effects:
- • Cranky, moody, or hyper behavior
- • Increased behavior problems
- • Difficulty regulating emotions
- • Irritability and mood swings
Academic Impact:
- • Trouble learning and paying attention
- • Decreased academic performance
- • Difficulty concentrating in school
- • Memory and cognitive issues
💤How Can I Help My Child Sleep?
Bedtime Routine:
As kids get older, it's still important to have a consistent bedtime routine. Help your child create a relaxing routine that takes about 30 minutes.
- •Taking a shower or bath
- •Brushing teeth
- •Quiet activities like reading
- •Consistent timing each night
Screen Time Management:
Turn off all screens at least 1 hour before bedtime. Keep TVs, computers, and video game systems out of the bedroom. Turn off cellphones or charge them overnight outside of the room.
- •Turn off screens 1 hour before bedtime
- •Keep devices out of the bedroom
- •Charge phones outside the room
- •Blue light interferes with sleep
Additional Sleep Strategies:
Schedule & Environment:
- • Set regular bedtimes and wake-up times
- • Keep bedroom dark, cool, and quiet
- • On weekends, stick to sleep schedule as close as possible
- • Aim for sleep/wake times no more than 1 hour later on weekends
Lifestyle Factors:
- • Avoid caffeine (coffee, tea, sodas, chocolate) in late afternoon/evening
- • Make sure child gets plenty of exercise during the day
- • Exercise helps kids sleep better at night
- • Avoid vigorous activity close to bedtime
🌙What if My Child Has Sleep Problems?
It's common for kids to have trouble sleeping once in a while. But kids may have a sleep problem if they often can't fall asleep, wake up a lot at night, snore, or are very sleepy during the day.
Signs of Sleep Problems:
Watch for these indicators that your child may be experiencing sleep difficulties:
- •Often can't fall asleep
- •Wake up a lot at night
- •Snoring during sleep
- •Very sleepy during the day
Common Sleep Problems:
School-age children may experience various sleep disorders that can impact their health and daily functioning:
- •Insomnia (difficulty falling or staying asleep)
- •Night terrors (intense episodes during sleep)
- •Nightmares (disturbing dreams)
- •Sleepwalking (walking during sleep)
- •Sleep apnea (breathing interruptions)
When to Seek Help:
If you have questions or concerns about your child's sleep, talk with your doctor. They can help identify the underlying cause of sleep problems and recommend appropriate treatment options. Early intervention can prevent sleep issues from affecting your child's academic performance and overall well-being.
🏥When Should I Call the Doctor?
If you have questions or concerns about your child's sleep, talk with your doctor. They can provide guidance on what's normal for your child's age and development, help identify any underlying sleep disorders, and recommend appropriate treatment options to ensure your child gets the rest they need.
❓Frequently Asked Questions About School-Age Sleep
How much sleep does my school-age child need?
School-age kids need 9-12 hours of sleep a night. To determine the right bedtime, decide when your child needs to get up for school in the morning and count back 9-12 hours from there. For example, if your child needs to wake up at 7 AM, bedtime should be between 7 PM and 10 PM.
What are the consequences of not getting enough sleep?
Kids who don't get enough sleep may be cranky, moody, or hyper, and have behavior problems. They may have trouble learning and paying attention in school. Inadequate sleep can also lead to decreased academic performance, difficulty regulating emotions, and memory and cognitive issues.
How can I help my child establish a good bedtime routine?
Help your child create a relaxing routine that takes about 30 minutes and can include taking a shower or bath, brushing teeth, and quiet activities like reading. Turn off all screens at least 1 hour before bedtime and keep TVs, computers, and video game systems out of the bedroom. Set regular bedtimes and wake-up times, and try to stick to the sleep schedule on weekends as close as possible.
Why is screen time management important for sleep?
Screen time before bed can interfere with sleep quality and make it harder to fall asleep. The blue light from screens can suppress melatonin production, and stimulating content can make it difficult for children to wind down. Turn off all screens at least 1 hour before bedtime and keep devices out of the bedroom. Turn off cellphones or charge them overnight outside of the room.
How can I help my child sleep better on weekends?
On weekends, try to stick to the sleep schedule as close as you can. Aim for sleep or wake-up times no more than an hour later than on weekdays. This helps maintain your child's internal body clock and prevents the "Monday morning blues" that can come from drastically different weekend sleep schedules.
What lifestyle factors affect my child's sleep?
Several lifestyle factors can impact sleep quality. Don't give your child foods or drinks with caffeine (found in coffee, tea, sodas, and chocolate), especially in the late afternoon or evening. Make sure your child gets plenty of exercise during the day, as this can help kids sleep better at night. Keep the bedroom dark, cool, and quiet for optimal sleep conditions.
What are common sleep problems in school-age children?
Common sleep problems in kids include insomnia (difficulty falling or staying asleep), night terrors (intense episodes during sleep), nightmares (disturbing dreams), sleepwalking (walking during sleep), and sleep apnea (breathing interruptions). It's common for kids to have trouble sleeping once in a while, but persistent issues may indicate a sleep disorder that needs attention.
How do I know if my child has a sleep problem?
Kids may have a sleep problem if they often can't fall asleep, wake up a lot at night, snore, or are very sleepy during the day. Other signs include difficulty concentrating in school, behavioral problems, mood swings, and decreased academic performance. If you notice these symptoms regularly, it's important to talk with your doctor.
How can I help my child manage homework and activities without sacrificing sleep?
Prioritize sleep by setting a consistent bedtime and working backwards to schedule homework and activities. Help your child develop time management skills and consider reducing non-essential activities if they're interfering with sleep. Create a homework schedule that allows for breaks and ensures work is completed well before bedtime. Remember that adequate sleep is crucial for academic performance and overall health.
When should I be concerned about my child's sleep and seek professional help?
If you have questions or concerns about your child's sleep, talk with your doctor. Seek help if your child consistently has trouble falling asleep, wakes up frequently at night, snores loudly, or is excessively sleepy during the day. Also consult a doctor if sleep problems are affecting your child's academic performance, behavior, or overall well-being. Early intervention can prevent sleep issues from becoming more serious.