Every parent likely remembers the sleepless nights and constant tiredness of the newborn phase, and how detrimental it could be to daily activities. Unfortunately, many children continue to experience broken sleep schedules and disrupted sleep patterns even throughout their school years! Quality sleep is not only essential for learning, focus, behavior, and overall health, but also plays a critical role in helping students thrive in the classroom at St. John Amelith School.

The Importance of Healthy Sleep

Proper sleep is important at all ages, but for children in particular a healthy sleep routine can help boost critical emotional, social, and physical growth. In fact, experts at the American Academy of Sleep Medicine recommend 9-12 hours of sleep for school-age children (ages 6 through 12) and at least 8-10 hours of sleep for teenagers 13-years-old or above.  When a student is well-rested they are better able to focus, regulate their emotions, communicate effectively, and manage stress. Alternatively, not getting enough sleep or having disrupted sleep can cause youth to become more irritable, unfocused, or disinterested.

Strategies for Promoting Healthy Sleep

While each child is different and may have unique sleep needs, childhood development experts highlight the importance of finding the right sleep routine and sticking to it as much as possible. Having a consistent nighttime routine, such as brushing teeth and going to sleep at the same time every night helps your child create a comfortable and predictable schedule that becomes easier to adapt to over time. Encouraging older children to keep consistent bedtime and wakeup routines, even on weekends, can be especially beneficial for keeping them regulated and well-rested.

Additionally, your child’s sleep schedule is influenced by their daily habits more than you might think. For example, youth that get regular physical activity, consume caffeine and sugar in lower amounts, and are exposed to natural daylight regularly tend to have an easier time falling, and staying, asleep. Alternatively, students who spend much of their time sedentary, inside, or engaging in non-active activities like video games or social media might have a more difficult time fighting restlessness and getting a full night of sleep.

The environment your child sleeps in also matters tremendously, and screen time continues to be a major concern for children of all ages. Limiting distractions as much as possible, setting a no-screen policy well before bedtime, and promoting quiet during sleeping hours helps kids get a better night of rest. Bright lights, especially close-range like on a phone, TV, or tablet, can restrict melatonin production and lead to your child having a harder time falling asleep.

As a school community, the team at St. John Amelith School recognizes the importance of working together to support healthy student routines both during classroom hours and at home. A good night’s sleep is one of the most simple yet powerful tools to help our children stay healthy, feel energized, and thrive in all environments, and must be seen as a non-negotiable wellness need for youth of all ages.