Back-to-School Success Starts with a Good Night's Sleep

As students head back to school, parents often focus on school supplies, homework, and after-school activities. One of the most important ingredients for a successful school year, however, is often overlooked: getting enough sleep.

Sleep is essential for learning, memory, attention, and emotional well-being. Children and teens who get enough rest are better able to concentrate in class, manage stress, and perform their best academically. Unfortunately, many students do not get the recommended amount of sleep, putting both their health and school success at risk.

Research shows that insufficient sleep is linked to a number of physical and mental health concerns, including anxiety and depression, unhealthy weight gain, and poor decision-making. Teens who don't get enough sleep are also more likely to engage in risky behaviors such as alcohol and drug use. Studies have even found that suicide risk decreases by approximately 11% for every additional hour of sleep.

Lack of sleep can also affect safety. Drowsy teen drivers have a significantly higher risk of being involved in a motor vehicle crash, and tired student-athletes are more likely to experience sports-related injuries.

Fortunately, there are simple steps families can take to encourage healthy sleep habits:

• Keep a consistent schedule. Aim for the same bedtime and wake-up time every day, including weekends.

• Limit screen time before bed. Phones, tablets, computers, and TVs can interfere with the body's natural sleep cycle. Consider creating a family "media curfew" and keeping devices out of bedrooms overnight.

• Create a sleep-friendly environment. A cool, quiet, and dark bedroom helps promote restful sleep.

• Avoid overscheduling. Evening activities can push homework, dinner, and bedtime later than is healthy. Whenever possible, leave time to relax before bed.

• Support healthy school schedules. The American Academy of Pediatrics recommends middle and high schools start no earlier than 8:30 a.m. to better align with adolescents' natural sleep patterns. While later start times can present logistical challenges, they have been shown to support better health and academic performance.

  
  

The amount of sleep children need varies by age. School-age children typically need 9–12 hours of sleep each night, while teenagers should aim for 8–10 hours.