Get kids on a sleep schedule that will set up for success at school

by Molly Chiu, Baylor College of Medicine

edited by Sadie Harley, reviewed by Andrew Zinin

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With summer break over and school back in session, some children and teens may be struggling to adjust their sleep schedules. A pediatric sleep expert at Baylor College of Medicine and Texas Children's Hospital explains why students need plenty of sleep and the importance of good sleep habits.

"In general, kids who have insufficient amounts of sleep are likely to have decreased alertness and productivity," said Dr. Sonal Malhotra, assistant professor of pediatrics—pulmonary and sleep medicine at Baylor and Texas Children's.

"We know that lack of sleep impacts academic performance and can lead to behavioral problems in children and adolescents. They can present with daytime inattentiveness and hyperactivity, often leading to a misdiagnosis of ADHD. Once we fix poor sleep habits, we often see those issues resolve."

Malhotra said it is important to know the recommended number of hours children of all ages should sleep each night:

• Ages 3–5: 10–13 hours

• Ages 6–12: 9–12 hours

• Ages 13–18: 8–10 hours

Keep a consistent sleep schedule

Catching up on sleep during the weekend is common for students, but Malhotra said the more effective option is to remain on a consistent sleep schedule during weekdays and weekends. This improves sleep quality and ensures that enough sleep time is allotted in children's schedules.

"We find that during the weekdays kids are getting insufficient amounts of sleep and then catching up on all of their sleep over the weekend," Malhotra said. "I try to teach the importance of good quality of sleep, quantity of sleep and consistency of sleep."

Limit screen time before bed

A rule that applies to both children and adults, Malhotra advises them to turn off or put away electronics, such as TVs, video games and cellphones, about an hour before bed. If TV noise is needed to sleep, she recommends using a white noise machine or downloading an app that produces noise without the blue light.

Implementing more relaxing activities, such as reading, taking a warm bath or sitting in dim light before bed, will also make it easier to sleep.

"Excessive screen time before bed can prevent you from falling asleep. To avoid temptation, remove all electronics from the bedroom," Malhotra said. "Once you get into that habit of putting electronics away at a young age, it will be easier to do as an adult. It is important for parents to set a good example and have the same rules for themselves."

Remind students that sleep and performance go together

It is challenging for students to find a schedule that can incorporate the correct amount of sleep when balancing homework, studying and extracurricular activities. Malhotra notes that lack of sleep can prevent students from being alert and productive for school or sports. She recommends trying to schedule activities earlier in the day so there is time to fall asleep and wake up at an appropriate hour.

"Our goal is to teach parents and children how lack of sleep can reduce productivity and efficiency during the day, making it harder to effectively complete tasks," Malhotra said.

"It's important to know that poor sleep can negatively impact you mentally, physically and emotionally. Finding a good sleep routine and allotting time for sufficient amounts of sleep can simply make you think and feel better."

Key medical concepts

Sleep DeprivationSleep QualityAttention Deficit Hyperactivity Disorder

Clinical categories

Sleep medicinePediatricsChildren's healthSleep & Recovery Provided by Baylor College of Medicine Who's behind this story?

Sadie Harley

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