Summer may feel like it just started, but the next school year will arrive sooner than expected. One important way parents can prepare their children for school is by encouraging healthy sleep habits throughout the year.

Along with eating healthy foods and staying physically active, getting enough sleep plays a key role in academic success. When children don’t get enough rest, it can affect their behavior, ability to focus, mood, and overall school performance. But how much sleep do children actually need?

Because children are constantly growing and developing, their sleep needs change over time.

Below are general recommendations for daily sleep:

• Toddlers (1–2 years): 11–14 hours, including naps
• Preschoolers (3–5 years): 10–13 hours
• School-age children (6–12 years): 9–12 hours
• Teenagers: 8–10 hours

Building Healthy Sleep Habits

Establishing strong sleep routines early can help children maintain good sleep patterns into adulthood. Before the school year begins, try to establish a consistent, simple bedtime routine. This might include activities such as taking a bath or shower, brushing teeth, and reading or drawing. Keep the routine easy to follow, even when traveling. Younger children may also feel more secure with a favorite stuffed animal or blanket.

Even with a routine in place, falling asleep can sometimes be challenging for both children and adults. The following tips can help improve sleep:

• Prepare for school in advance: About a week before school starts, begin waking your child slightly earlier each day to adjust their schedule.
• Maintain a consistent schedule: Set regular times for meals, naps, and bedtime. Try to avoid late naps.
• Create a sleep-friendly environment: Keep the bedroom cool, dark, and quiet to promote better sleep.
• Limit screen use: Turn off TVs, phones, and tablets at least one hour before bedtime, as screens can make it harder to fall asleep.

Special Considerations for Teenagers

Teenagers often have busy schedules filled with schoolwork, extracurricular activities, and social events. However, sleep remains just as important during these years. A lack of sleep can lead to mood swings, difficulty concentrating, headaches, and constant fatigue.

Encourage teens to:

• Get at least 8 hours of sleep each night
• Stick to a regular sleep schedule, even on weekends
• Stay active and eat balanced meals
• Avoid caffeine (such as coffee, tea, or energy drinks) in the afternoon and evening

Getting enough sleep helps children perform better in school and improves their overall well-being. If you have any concerns about your child’s sleep habits, consider speaking with their primary care provider for guidance.