Back-to-School Success Starts with Sleep!

As the new school year kicks off, many families are adjusting to earlier mornings, busy schedules, and new routines. One of the most important – yet often overlooked – pieces of this transition is making sure kids get enough sleep.

Research shows that sleep is essential for children’s learning, memory, and focus. A well-rested child is more likely to stay engaged in class, retain what they’ve learned, and perform better academically. On the other hand, kids who don’t get enough sleep often struggle with concentration, make more mistakes, and have a harder time problem-solving.

Here’s how powerful sleep really is: studies show that when a sixth grader loses just one hour of sleep, their brain functions more like that of a fourth grader. Even small changes matter—teens who earn A’s average only 15 minutes more sleep than those who earn B’s, and B students average 15 minutes more than C students. Every bit of sleep adds up.

Sleep also plays a huge role in behavior and emotional regulation. Lack of rest can leave children irritable, moody, or more prone to meltdowns. Teachers often notice the difference too—kids who are tired can be restless, disruptive, or quick to get frustrated. Establishing consistent bedtime routines helps children show up to school calmer, more focused, and ready to learn.

So how much sleep do kids need?

• Preschoolers (3–5 years): 10–13 hours per night

• School-age children (6–12 years): 9–12 hours per night

• Teens (13–18 years): 8–10 hours per night

Here are a few tips to help your child get back on track for the school year:

• Set a consistent bedtime and wake-up time, even on weekends.

• Create a calm bedtime routine—reading, a warm bath, or quiet music.

• Keep bedrooms cool, dark, and screen-free.

• Encourage outdoor activity and exercise during the day to help regulate sleep cycles.

Getting enough sleep is one of the simplest, most powerful ways to support your child’s success in school—both academically and emotionally. As families adjust to the school-year schedule, making sleep a top priority will help kids feel their best, focus in the classroom, and enjoy their time learning and growing.

If you or your child struggle with falling or staying asleep, I can help. Schedule a visit and let’s get you on track for better nights—and better days.