Back To School: Children’s Sleep Challenges by Age Group

August 31, 2023

Dive into the world of children’s sleep, breaking it down by age and sharing the secrets to tackling those end-of-summer sleep hurdles.

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From preschoolers to high schoolers, a new school year means lots of new and exciting changes to their daily routines—especially their sleep schedules. But as many parents know, addressing kid’s sleep challenges isn’t as simple as a one-size-fits-all approach. Whether they’re tots starting half-day kindergarten or teens juggling school, homework, and extracurriculars, different school-age groups have their own unique sleep demands and dilemmas when it comes to achieving those coveted Zzz’s.

So, let’s dive into the world of children’s sleep, breaking it down by age and sharing the secrets to tackling those end-of-summer sleep hurdles. We explore tailored strategies to help every kid transition from laid-back summer nights to the regulated rhythm of the school year.

Preschoolers & Elementary: Early Years’ Sleep Struggles

Going back to school means new experiences and exciting changes, but for many it can also mean common sleep challenges like bedtime resistance, difficulty falling asleep, and waking up throughout the night. To support kids during this transition, it’s important to consider tailored strategies that cater to their specific needs at this age.

Ease into a healthy sleep routine with the following tips:

Consistent Routine: Keeping a regular sleep schedule not only regulates their internal clock but also ensures they’re getting enough sleep for their age.

How many hours of sleep do kids need? Recommended sleep by age is an important consideration. The Mayo Clinic recommends 10 to 13 hours, including naps for 3 to 5 year olds, 9 to 12 hours of sleep for 6 to 12 year olds, and 8 to 10 hours for 13 to 18 year olds.

Wind-Down Time: Introduce a calming pre-bedtime routine that involves reading a favorite book or enjoying a warm bath. Establishing a consistent nighttime routine not only helps your child relax, but helps them recognize when it’s time for bed, which can contribute to a smoother transition that hopefully reduces nighttime tantrums.
Sleep Environment: Creating a comfortable sleep environment is crucial for addressing preschooler sleeping problems. Make sure their sleeping space is a haven of tranquility. Keep it dimly lit, quiet, and at a comfortable temperature to create an ideal atmosphere for sleep.
Limit Screen Time: It’s important to avoid screens before bedtime. The blue light emitted from screens can disrupt their natural sleep-wake cycle, making it harder for them to fall asleep. This is particularly important when talking about how to get sleep back on track for school because the consistent exposure to screens—computers, tablets, and smartphones—can interfere with the body’s production of melatonin, a hormone that signals to the body that it’s time to sleep.
Nighttime Fears: At this age, children’s sleep is commonly affected by nighttime fears. From checking for monsters under the bed to adding a nightlight to their room, address any nighttime fears or anxieties they might have. Provide comfort and reassurance by talking about their worries and finding ways to soothe their concerns.

Middle School: Navigating Tween Sleep Shifts

Middle school brings its own set of sleep challenges as kids face the changing tides of academics and social activities. With more challenging homework schedules and a budding social circle, their sleep patterns can shift, often leading to shorter nights of poor quality sleep. Here are ways you can help them manage shifting sleep schedules and achieve better sleep:

Sticking to a Routine: Encourage them to stick to a regular sleep schedule, even on weekends. Consistency helps their body’s internal clock stay on track.
Managing Homework: As their responsibilities grow, help them set aside time for homework earlier in the evening. This way, they won’t be tempted to stay up late finishing assignments.
Balancing Screen Time: It’s important to set limits on screen time, especially close to bedtime. While they may need to use electronics to complete homework, the blue light from screens can interfere with their ability to fall asleep, so try to prioritize screen time earlier in the evening.
Relaxation Techniques: Want to know how to get sleep back on track? Teach them some relaxation techniques, like taking slow breaths or doing gentle stretches. These can help them unwind and get ready for a good night’s sleep.
Creating a Cozy Sleep Space: Make sure their bed is comfortable and inviting. A good mattress and pillows can make a big difference in the quality of their sleep. Encourage them to personalize their sleep space with things they love, like posters or soft blankets. Having a space that feels uniquely theirs can help them see it as a cozy sanctuary for rest.
Keeping the Conversation Going: Middle school can come with its own set of worries. Keep the lines of communication open so they feel comfortable talking about any stressors that might affect their sleep.

High School: The Midnight Balancing Act

For high school students, the end of summer can mean a return to packed schedules filled with academics, extracurricular activities, and part-time jobs. Balancing these commitments while maintaining healthy sleep patterns can be challenging. Here’s how to help them strike that balance:

Making Sleep a Priority: Help them understand how important sleep is for doing well in school, staying in a good mood, and staying healthy overall.
Managing Time: Support them in learning how to manage their time effectively. This will help them figure out when to study, when to do activities, and when to take breaks; it will also help them better manage their shifting sleep schedule.
Healthy Habits: Encourage them to live a healthy lifestyle, including exercising regularly, eating balanced meals, and avoiding caffeine before bedtime.
Napping Wisely: If they feel like they need a nap, suggest short power naps that can give them a quick energy boost. But remind them that longer naps might make it harder to sleep at night.
Dealing with Stress: High school can be stressful. Teach them ways to manage stress, like trying mindfulness exercises, writing in a journal, or talking to a counselor.
Weekend Balance: While it’s okay to have a slightly different sleep schedule on weekends, remind them not to stray too far from their weekday routine. Keeping things consistent is important for their sleep patterns.

Understanding the sleep dynamics of different age groups and implementing age-appropriate strategies can pave the way for a smoother transition as summer wanes and school beckons.

By providing the right guidance and support, you can equip children of all ages with the tools they need to embrace a new school year with well-rested minds and energized bodies.