As the back-to-school season begins, ensuring children get quality sleep is essential for their academic and overall well-being. With early mornings, long school days, and after-school activities, kids need adequate rest to manage their busy schedules effectively.

Unfortunately, the Centers for Disease Control and Prevention (CDC) reports that 60 percent of middle school students and 70 percent of high school students aren’t getting enough sleep, which can lead to significant consequences.

“It’s really important to leave enough time for sleep in your schedule,” says Rebecca Wagner, Aspirus Polysomnographic Technologist. “For preschoolers that is going to mean about 10 to 13 hours. For school-age children, it’s nine to 12 hours a night, and for your teenagers it’s eight to 10. Quality sleep as they return to school is important because you want to set them up for success in their new school year. The right amount of sleep is going to help them engage better in their classes and improve their mental health.”

When children don’t get enough sleep, they may become irritable, have difficulty concentrating, and face an increased risk of serious health issues such as hypertension, obesity, type 2 diabetes, and depression, according to the CDC. Conversely, well-rested kids are more likely to enjoy better overall health and perform well in school.

Transitioning from a relaxed summer schedule to the demands of the school year can be challenging. If your child is struggling to adjust, consider these practical strategies from Aspirus Health and the American Academy of Pediatrics (AAP) to help them get back on track:

1. Eat a Healthy Dinner: A balanced meal in the evening can support better sleep quality.
2. Limit Screen Time: Reduce exposure to screens at least an hour before bedtime. The blue light emitted by devices can interfere with the body’s natural sleep-wake cycle.
3. Establish a Relaxing Pre-Sleep Routine: Encourage calming activities before bed, such as reading a book or taking a warm bath, to help your child unwind and prepare for sleep.
4. Maintain a Consistent Bedtime: Stick to a regular bedtime schedule, even on weekends, to regulate your child’s internal clock.

Watch for signs that your child isn’t getting enough rest, such as difficulty waking up, frequent mood swings, trouble focusing, or daytime sleepiness. If you notice these symptoms, it’s important to reassess and adjust their sleep habits accordingly.

“If you’ve made changes and you still feel like your child isn’t getting good enough sleep, it might be time to talk to your family physician or health care provider,” advises Wagner.

By prioritizing sleep and implementing these strategies, you can help your child better navigate the school year and thrive both academically and socially.