Getting enough rest is essential for a child’s overall health, development, and daily functioning. During National Sleep Awareness Month, it’s a great time to focus on improving sleep habits to help kids feel their best. Poor sleep can lead to difficulties in concentration, mood swings, and lower academic performance. By following these sleep tips for school-aged children, parents can help set their kids up for success.
Why Is Sleep Important?
Adequate sleep supports brain development, memory, emotional regulation, and physical health in children. Well-rested kids have better focus in school, improved behavior, and a stronger immune system. Without enough rest, they may struggle with attention, learning, and emotional stability.
How Much Sleep Do Kids Need?
Getting the right amount of sleep is crucial for a child’s growth and ability to function at their best. The recommended sleep times by age group are:
- Ages 3-5: 10-13 hours per night
- Ages 6-12: 9-12 hours per night
- Ages 13-18: 8-10 hours per night
Developing Good Sleep Habits
Creating strong sleep habits can make a big difference, even for kids who struggle with bedtime. A consistent routine and good sleep hygiene help improve sleep quality and make bedtime easier for both children and parents.
- Set consistent bedtime and wake-up times – Sticking to the same schedule every day, even on weekends, helps regulate the body’s internal clock.
- Establish a calming bedtime routine – The hour before bedtime is best for winding down with activities like reading, taking a warm bath, or listening to soft music to help signal the brain that it’s time to wind down.
- Encourage regular exercise – Physical activity during the day promotes better sleep at night, but avoid intense activity right before bed.
- Avoid caffeine – Found in soda and some snacks, caffeine can interfere with sleep and should be limited, especially in the afternoon and evening.
- Limit heavy meals before bed – Eating too close to bedtime, especially heavy or sugary foods, can cause discomfort and disrupt sleep.
- Limit screen time before bed – Blue light from screens can disrupt melatonin production. Set a consistent time for kids to step away from screens at least an hour before bedtime.
- Discourage long or multiple naps – While short naps can be helpful, frequent or lengthy naps may make it harder to fall asleep at night.
- Keep the bedroom sleep-friendly – A cool, quiet, and comfortable environment with minimal distractions (including limiting electronics) promotes restful sleep.
Tips for Troublesome Nights
For nights when children struggle to wind down, try these simple strategies:
- Taking a warm bath
- Meditation or relaxation techniques
- Reading to them
- Using a weighted blanket
- Coloring or other non-screen activities
- Listening to calming music or white noise
- Doing gentle stretches or yoga
- Using essential oils like lavender (in a diffuser or pillow spray)
- Giving a gentle massage or back rub
- Drinking warm, caffeine-free herbal tea or milk
- Practicing deep breathing exercises
- Encouraging journaling or writing down thoughts
- Using soft, dim lighting like a nightlight or salt lamp
Did you know the majority of teens don’t get enough sleep? Teens have trouble with sleep too. Learn more about the difficulties teens face and how to address them for more restful nights.
Wrapping Up – Sleep Tips For School-Aged Children
Quality sleep is essential for a child’s growth, learning, and overall well-being. By following these sleep tips for school-aged children, parents can help their kids establish healthy sleep routines that lead to better rest and improved daily performance. Developing good sleep habits takes time, but with consistency, even the most restless kids can find their rhythm and get the sleep they need.
Sources: Nemours, Nationwide Children’s Hospital, Child Mind Institute