As hard as it is to say goodbye, it’s time for many kids to say, “See you next summer,” to those late-night video game tournaments, movie nights, craft parties, and summer sleepovers.
Now that the new school year is here, families are returning to their regular routines, which typically means going to bed earlier and waking up to a morning alarm. But how much sleep should your kids be getting each night?
According to the Centers for Disease Control and Prevention, more than a third of kids ages 3-17 do not get enough sleep.
Sleep affects concentration, learning, mood, behavior, and overall health, so it’s essential for kids to get a good night’s rest every night.
We’ve put together a guide for helping your kids get the sleep they need during the school year:
How much sleep do kids need?
While adults should get 7 to 9 hours of sleep every night, kids and teens generally need more than that. The extra hours of sleep help kids grow and develop both physically and mentally.
The American Academy of Sleep Medicine recommends:
- Preschoolers (ages 3-5): 10 to 13 hours of sleep
- School-age children (ages 6-12): 9 to 12 hours of sleep
- Teenagers (ages 13-18): 8 to 10 hours of sleep
So if your younger kids are only getting 8 hours of sleep, it’s probably not enough!
The importance of a bedtime routine
A bedtime routine is a consistent set of activities completed every night before bed. Establishing a predictable bedtime routine with your kids gives them time to unwind and helps prepare their minds and bodies for sleep.
Once your kids get into a routine, their brains will start associating those nightly activities with bedtime, making it easier for them to fall asleep.
Bedtime routines should be at least 15 minutes but can be up to an hour, especially for more energetic kids. The routine should include relaxing activities like stretching, listening to calm music, cuddling, or reading, as well as hygiene-related tasks like taking a bath or brushing their teeth. Adapt the bedtime routine to what works for your kids.
The routine should avoid activities involving electronic screens like TVs, smartphones, tablets, or computers. These electronics emit a blue light that negatively affects our sleep by tricking our brains into thinking it’s light out, so turn off all screens at least 30 minutes before bed.
At the end of the routine, say goodnight and leave the room. By leaving before your child falls asleep, you teach them to sleep on their own and ease their minds if they wake up in the middle of the night when you’re not there.
Creating a sleep-friendly space
Give your kids a dark, cozy room to sleep in. Darkness signals to our bodies that it’s time to sleep and causes our natural melatonin levels to rise. Melatonin is often called the “sleep hormone,” and its production in our bodies allows us to fall asleep more easily. Heavy drapes can help darken your kids’ rooms, especially in the early weeks of school when the sun may still be up at bedtime.
If your kids are afraid of the dark and need a nightlight to sleep, place it as far from their bed as possible. Ideally, you should use a dim light in a warm color like red or amber, which won’t harm sleep patterns the same way blue light will. Try replacing the bulb in your kid’s night light with a red light bulb.
Make sure your kids’ room is nice and cool at bedtime. Environments that are too warm can cause restlessness and prevent us from sleeping comfortably. According to the Sleep Foundation, the best temperature for sleep is 65-68 degrees Fahrenheit.
Encourage your kids to only use their beds for sleep. Have them do other activities, like completing their homework, watching TV, or playing video games, in a different location. This way, their brains will make the connection between getting into bed and going to sleep, helping them fall asleep more easily once they get in bed for the night.
Pay attention to diet and exercise
How much we exercise and what we eat — and when — can affect our sleep patterns.
Food gives our bodies energy, so having a meal too close to bedtime makes it more difficult to fall asleep. It’s recommended that your kids avoid eating 2-3 hours before bedtime. But if they ask for a snack right before bed, you can offer them a light, healthy snack like fruits, vegetables, nuts, or yogurt, but avoid acidic foods like tomatoes and oranges, which can disrupt sleep by causing heartburn.
If your kids drink caffeinated drinks during the day, they should stop at least 6 hours before bedtime to avoid disrupting their sleep.
Regular moderate exercise can also help us sleep better, but if your kids are going to exercise, they should finish at least 2 hours before bedtime. Exercising stimulates our bodies and wakes us up, but 2 hours gives us enough time to wind down before it’s time to fall asleep.
What if your kids still have trouble sleeping?
Despite your best efforts, some kids may still have trouble falling asleep when it’s their bedtime. If your kids are up late at night tossing and turning, teach them some relaxation techniques to help calm their bodies and minds, such as controlled breathing.
To help them practice controlled breathing, have your kids place one hand on their stomach and the other on their chest. Then, they inhale slowly, directing their breath deep into their belly. The hand on their stomach will gradually rise. After that, they exhale gently, allowing the hand on their stomach to gradually fall. Have them repeat this exercise several times, just focusing on their breathing.
Whether your kids are having trouble sleeping because they’re too wired from a day of activities, or they’re too anxious from school-related stressors, relaxation rituals can help them unwind and set them up for a successful night of sleep.
Help your kids get their sleep schedules back on track for the new school year! With these strategies, your kids will be well-rested, focused, and ready to take on the day. ✨
