Back to School Sleep Tips

thensfHealthy Sleep Habits



With children and teens heading back to school, it’s a good time to prioritize sleep as people adjust to new schedules. Positive sleep health can help improve academic performance and reduce stress.

Establish a Sleep and Wake Schedule: Setting times for sleep and wake will help children and teens adhere to a regular sleep schedule. Children and teens have different sleep requirements: 

  • Children: Preschoolers (3-5 years) 10 to 13 hours
  • School-age kids (6-13 years) 9 to 11 hours 
  • Teenagers: (14-17 years) 8 to 10 hours 

Model Good Habits: Reinforce the benefits of sleep for your family by modeling good sleep habits to help children and teens understand the importance of sleep:

  • Spend time in natural light. Whether outdoors or inside, bright daylight helps you feel alert. 
  • Limit use of electronics before bed. Turn off electronics an hour before bed and keep your room dark, cool, comfortable, and ready for sleep.
  • Exercise regularly. Physical activity increases your drive to sleep at night as well as reduces stress and improves mood.

Watch this National Institutes of Health (NIH) Q&A with National Sleep Foundation Chair Dr. Lauren Hale on the science of sleep and teens. Dr. Hale’s presentation begins at 8:17.

Cover image from the Facebook Live Science of Sleep and Teens

Heading back to school can be an exciting but also stressful time. Set kids up for success by prioritizing healthy sleep habits for everyone.