Helping Kids Get the Sleep They Need

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Between homework, extracurricular activities, dinner, bath time, and the inevitable request for “just five more minutes,” getting children to bed at a reasonable time can be one of the biggest challenges of the school year.

But sleep isn't simply downtime. Getting enough quality sleep supports a child's learning, memory, mood, behaviour, physical development, and overall well-being. As families settle back into school routines, establishing a healthy bedtime can be just as important as packing lunches and organizing backpacks.

How Much Sleep Does Your Child Need?

There isn't one perfect bedtime for every child. A healthy bedtime depends on your child's age, individual sleep needs, and what time they need to wake up.

As a general guideline:

·         Preschoolers ages 3–5: 10–13 hours of sleep per 24 hours, including naps.

·         Children ages 6–12: 9–12 hours of sleep per 24 hours.

·         Teens ages 13–18: 8–10 hours of sleep per 24 hours.

Instead of focusing only on a particular bedtime, work backward from the time your child needs to wake up. For example, if your 9-year-old needs to be awake at 7:00 a.m. and does best with approximately 10 hours of sleep, lights out around 9:00 p.m. would be a reasonable goal.

Consistency Makes a Difference

A predictable bedtime and wake-up time can help children's bodies recognize when it is time to sleep. During summer, routines often become more relaxed. Children may stay up later, sleep in, and have less structured days. Suddenly switching back to an early school-night bedtime can be difficult.

Instead, begin adjusting the family's schedule before school starts. Move bedtime and wake-up time earlier by about 15 to 30 minutes every few days until you reach the desired school schedule.

Try to keep weekend sleep schedules reasonably close to weekday routines as well.

Create a Calming Bedtime Routine

Children often need time to transition from an active day to sleep. A simple bedtime routine can signal that the day is winding down.

Your routine might include having a bath or shower, putting on pajamas, brushing teeth, preparing clothes for the next morning, reading together, and then turning out the lights.

The routine doesn't have to be complicated. In fact, keeping it simple makes it easier to maintain.

Watch for Signs Your Child Needs More Sleep

Every child is different. If your child regularly struggles to wake up, falls asleep during the day, has difficulty concentrating, or seems unusually irritable or tired, it may be worth looking at their sleep routine.

Persistent sleep difficulties, loud snoring, breathing problems during sleep, or significant daytime sleepiness should be discussed with a healthcare professional.

Make Sleep a Family Priority

Healthy sleep habits don't have to mean bedtime battles. Give children age-appropriate choices, such as selecting their pajamas or bedtime story, while keeping the overall routine consistent.

Most importantly, treat sleep as an essential part of your family's wellness rather than something children have to earn.

A well-rested child may be better prepared to learn, play, manage emotions, and tackle the challenges of a busy school day. As backpacks return to the front door and alarms start ringing again, a healthy bedtime routine could be one of the most valuable back-to-school habits your family establishes.

Good days often begin with a good night's sleep.