When it comes to how well children do in school, sleep plays a critical role in learning.
“Not having enough sleep can be very disruptive to students,” said Frank H. Biscardi, M.D., with Carilion Clinic Pulmonology, Critical Care, Sleep and Environmental Medicine. “They need to have a consistent sleep pattern and bedtime routine to thrive during the school day.”
Kids who don’t get enough sleep can have trouble:
- Paying attention
- Processing information
- Managing their emotions
- Staying awake in school
From preschool through college, the appropriate amount of consistent quality sleep:
- Provides energy
- Improves mood
- Helps kids perform better academically
According to the National Sleep Foundation, children need 10 to 13 hours of sleep per night at the preschool age and 8 to 10 hours for teenagers.
Below are tips from Dr. Biscardi on how to set your children up to succeed by managing their sleep habits:
Be Consistent
If a child doesn’t get enough sleep day after day, they will develop “sleep debt,” a state of being chronically sleep deprived that can cause cognitive and behavioral problems. Encourage your kids to establish good sleep habits as early as possible.
"Rest, Routines and Back-to-School Rituals" contains details on how to do that, with guidance and effective strategies from:
- Christopher Pierce, M.D., interim chair of Pediatrics
- Abhishek Reddy, M.D., Adolescent Psychiatry and Behavioral Medicine specialist
Unplug
The bright light from electronics is disruptive and affects the body’s circadian rhythm, or internal clock. Electronics can create problems falling asleep or even cause insomnia. Avoid the use of electronics for at least one hour before bedtime.
Set Limits
Children benefit when their parents establish an appropriate bedtime instead of allowing them to decide for themselves when to go to sleep. To make sure your child gets enough sleep, set a regular bedtime and avoid letting kids have distractions like TVs in their bedrooms.
If you think your child may have a sleep disorder like narcolepsy, insomnia or sleep apnea, make an appointment with their pediatrician or your family physician.
To learn more about the connection between kids, sleep and school performance, visit the National Sleep Foundation.
