Every summer, it’s the same: bedtime happens later and later, mornings get a little more relaxed, and suddenly your child is sleeping until 10 am. Then school starts, the alarm goes off at 6 am, and everyone realizes that the “summer sleep schedule” may have gone a little too far.
The good news? Your house’s back-to-school sleep reset doesn’t have to be painful. Sleep plays an important role in how well children and teens concentrate in class and remember information. Just a few simple changes can help get their body’s internal clock back on track.
Why is sleep important for kids and teens?
Sleep is more than just time to rest. While children and teens are sleeping, their brains are busy processing information, supporting emotional regulation, and helping the body grow and recover.
“Children and teenagers need more sleep than adults because their brains and bodies are still developing,” explained Mari Viola-Saltzman, DO, a neurologist and sleep medicine physician at Endeavor Health. “School-age children generally need 9 to 12 hours of sleep each night, while teenagers need about 8 to 10 hours.”
When kids consistently don’t get enough sleep, they may be more irritable, have trouble paying attention, feel less motivated, or simply seem “off.” Sometimes what looks like a behavior or academic problem may actually be a sleep problem.
How does sleep affect memory?
“Think of sleep as the brain’s overnight filing system — during sleep, the brain processes and organizes information gathered during the day,” said Dr. Viola-Saltzman. “Sleep helps strengthen memories so that information learned in class can be recalled later.”
That means an all-nighter before a test isn’t necessarily a great study strategy. Getting adequate sleep after learning something new can actually help the brain retain and use that information.
For younger children, healthy sleep also supports developing skills such as language, problem-solving, and emotional regulation.
How does sleep affect focus and learning?
Anyone who has tried to function after a terrible night of sleep knows the feeling: You’re physically present, but your brain is somewhere else.
“Insufficient sleep can make it harder for kids and teens to concentrate, follow instructions, process information and generally stay engaged in school,” said Dr. Viola-Saltzman. “Sleep deprivation can also affect reaction time, decision-making and mood.”
Getting enough sleep can give students a better chance of making the most of the hours they spend in the classroom.
How can parents reset a summer sleep schedule?
The key is to make gradual changes rather than dramatically overhaul your kids’ bedtime.
Start by moving bedtime and wake-up time earlier by about 15 to 30 minutes every few days. Keep the wake-up time consistent, even on weekends. Morning sunlight can also help reset the body’s internal clock, so encourage kids to get outside soon after waking.
In the evening, dim the lights and create a predictable wind-down routine that includes reading, taking a shower, or listening to calming music — this signals the brain that bedtime is approaching. Limit phones, tablets and other stimulating devices before bed.
What is the ideal school sleep schedule?
“There isn't one perfect bedtime for every child,” said Dr. Viola-Saltzman. “The goal is to build a schedule that allows them to consistently get the recommended amount of sleep and wake up feeling rested for school.”
For example, if a teenager needs to wake at 6:30 am, a bedtime of 9:30 or 10:30 pm provides the recommended 8 to 10 hours of sleep. A younger school-age child who wakes at 7 am may need to be asleep by 8:30 or 9:30 pm, depending on their individual sleep needs.
If your child regularly struggles to fall asleep, wakes frequently, or is excessively tired despite getting enough time in bed, talk with a sleep medicine physician.
“A little preparation at the start of the school year can make mornings — and learning — much easier,” said Dr. Viola-Saltzman. “Make small changes consistently to give your child’s brain the overnight recovery it needs to learn, remember and thrive.”
Related Articles
