By Dr. Coleman Clifford
Reliant Pediatrics

Although it may seem that summer is going to last forever, another school year isn’t far away. One thing that parents can do to help their child start the new school year right is to encourage healthy sleep habits all year long.

Along with a balanced diet and regular exercise, getting enough sleep is an essential part of doing well in school. When a child isn’t getting adequate sleep, their behavior, concentration, school performance and mood can all be affected. But what is adequate sleep for a young child or teenager?

Children are constantly changing, and their needs change as well. Sleep is no exception. The recommended amount of sleep for children varies with age. Although every child is a bit different, here are the general guidelines:

Child’s Age                               Recommended hours of sleep (including naps)

Preschool (3-5 years)                                                         10-13 hours

Grade School (6-12 years)                                                9-12 hours

Teenagers                                                                              8-10 hours

Getting a good night’s sleep

Establishing healthy sleep habits at a young age is important. Good sleep habits benefit children as they grow and mature into adults. Parents should establish a regular bedtime routine before their child is enrolled in school. Routines often include taking a bath or shower, brushing teeth, and bedtime reading or drawing for younger children. This will help prepare them for bed. It’s perfectly fine if younger children want to take a stuffed toy or blanket to bed with them. The important thing is that they get to sleep on time.

Even with a regular routine, getting your child to go to sleep or stay asleep isn’t always easy. (As you know, it can be difficult for many adults too.) Here are some additional tips to help your child get the sleep they need for school.

Ease into the school schedule. About a week before school starts, start waking your child up a bit earlier each day. That will help them adjust to their school schedule when it starts.

Provide a good sleep environment: Make sure your child’s room is cool, dark, and quiet for better overall sleep.

Stick to a schedule: Maintaining a regular morning wake-up schedule and having consistent bedtimes all year long makes it easier for children to adjust to school.

Limit screen time before bed. Encourage your children to avoid TV or other screen time, such as phones or tablets, for at least an hour before bed. Too much screen time before bed will make it harder for your child to get to sleep.

Help teenagers get the rest they need: Many teens have very busy schedules, with after-school activities, homework, and spending time with friends. But sleep is just as important in the teen years as it is for younger children. Lack of sleep in teenagers can cause changes in mood, school difficulties, headaches, and fatigue. Encourage your teens to get at least eight hours of sleep every night. Sleeping less on weeknights and trying to make up for it by sleeping longer on the weekends doesn’t provide the quality rest they need.

Healthy habits lead to better sleep: Getting regular exercise, eating three healthy meals, and avoiding coffee, tea and energy drinks after lunchtime are all good ways for children and teens to sleep better at night—it really makes a difference.

Getting a good night’s sleep helps your child in so many ways, at school and also at home. So always make an effort to help them get the rest they need. If you have any questions or concerns regarding your child’s sleep, talk to your child’s primary care provider, who can be a helpful resource.