Back to School, Back to Better Sleep: Could Sleep Be Affecting Your Child’s School Day?

New backpacks. Fresh school supplies. Earlier alarms. Homework, practices and packed schedules.

As families settle into another school year, there’s one back-to-school essential that may not make the supply list but can have a significant impact on a child’s day:

Healthy sleep.

According to the American Academy of Sleep Medicine (AASM), up to 50% of children may experience a sleep problem, although a much smaller percentage are diagnosed with a formal sleep disorder.

That matters because sleep doesn’t end when the alarm goes off. Poor sleep at night can follow a child into the classroom, affecting daytime alertness, mood, school performance and even safety.

How Much Sleep Does Your Child Actually Need?

One of the most common sleep problems among children is simply not getting enough sleep.

Sleep needs change as children grow. The AASM recommends the following amounts of sleep on a regular basis:

• Infants 4–12 months: 12–16 hours, including naps

• Children 1–2 years: 11–14 hours, including naps

• Children 3–5 years: 10–13 hours, including naps

• Children 6–12 years: 9–12 hours

• Teens 13–18 years: 8–10 hours

  
  

For a teenager getting up at 6 a.m. for school, for example, consistently going to sleep at midnight simply doesn’t provide the recommended amount of sleep.

But the number of hours spent in bed isn’t the only thing that matters.

The AASM notes that healthy sleep includes adequate duration, good quality, appropriate timing, regularity and the absence of sleep disorders.

In other words, a child can appear to spend enough time in bed and still not be getting the healthy, restorative sleep they need.

When “Tired” Doesn’t Look Tired

Adults who don’t sleep well may complain that they’re exhausted. With children, the signs can sometimes look different.

Poor sleep can contribute to daytime crankiness and behavioral problems, as well as problems with alertness and school performance.

That means a child who is having difficulty concentrating, struggling through the school day or experiencing changes in mood or behavior may need more than an earlier bedtime.

It may be worth asking: How well are they actually sleeping?

That Snoring May Be Worth a Conversation

Children can snore temporarily when they have a cold or allergies. But according to the AASM, nightly snoring may be a sign of obstructive sleep apnea.

Other possible signs can include:

• Open-mouth breathing

• Sweating during sleep

• Restless or fragmented sleep

• Snoring followed by long, silent pauses between breaths

  
  

Obstructive sleep apnea in children may be associated with issues such as enlarged tonsils and adenoids or a deviated nasal septum.

If you regularly hear your child snoring or notice pauses in breathing during sleep, don’t simply assume they’ll grow out of it. Discuss what you’re seeing with your child’s healthcare provider.

Sleep Problems Aren’t Just Sleep Apnea

Sleep apnea isn’t the only sleep disorder that can affect children.

The AASM identifies several sleep problems and disorders that parents may encounter, including difficulty falling or staying asleep, restless legs syndrome, frequent nightmares, sleepwalking and bedwetting in certain circumstances.

For example, a child with restless legs syndrome may not know how to explain what they’re feeling. They may describe a “creepy-crawly,” tugging, itchy or tingling feeling in their legs at bedtime, or younger children may repeatedly ask a parent to rub or massage their legs before they can fall asleep.

While occasional sleep difficulties are common during childhood, ongoing patterns or sleep problems that negatively affect a child during the day deserve attention.

Reset the Routine for the School Year

Back-to-school season is an ideal opportunity for the entire family to reset healthy sleep habits.

At SCNA, we recommend establishing a regular bedtime, creating a relaxing bedtime routine and setting a “technology curfew” to limit electronics in the evening.

Consistency matters, too. Children with inconsistent sleep schedules are more likely to experience sleep problems.

Think of sleep as another part of preparing your child for the school day. We make sure they have breakfast, their backpack, their homework and everything else they need to succeed.

Making sure they’re getting healthy sleep deserves a place on that checklist, too.

When Should You Seek Help?

An occasional difficult night doesn’t necessarily indicate a sleep disorder. But when sleep problems become an ongoing pattern—or begin affecting a child’s mood, behavior, alertness or school performance—it’s worth having a conversation with your child’s healthcare provider.

The good news is that identifying and treating a sleep disorder may help prevent or minimize its effects on a child’s development, health, mood and performance.

At Sleep Centers of North Alabama, we’re committed to helping patients and families better understand the importance of healthy sleep. As an AASM-accredited sleep center, our team provides comprehensive sleep medicine services at our Huntsville and Decatur locations.

Because sometimes preparing for a better school day starts the night before.