As the new school year begins, experts emphasise the importance of gradual bedtime adjustments and good sleep habits to ensure children are alert, focused, and ready to learn after summer break.
As summer fades, many families find that children have drifted into much later nights and slower mornings, only to be jolted back into early alarms when school begins. That change can be more than an inconvenience, according to sleep specialists; for school-aged children, steady rest is closely tied to attention, memory and mood, all of which shape how they cope in the classroom.
The scale of the issue is sizeable. Children aged 6 to 12 generally need 9 to 12 hours of sleep each night, while some paediatric guidance puts the target for school-aged children at around 10 to 11 hours. Yet many do not get there, and sleep loss can show up in ways parents may not immediately connect to tiredness: irritability, impulsiveness, hyperactivity and trouble concentrating. Sleep research also links persistent short sleep to poorer academic performance as well as higher risks of anxiety and depression.
That is partly because tired children do not always look sleepy. Instead of drooping over their desks, younger children may seem restless, emotionally volatile or unable to follow directions. Specialists say that can lead adults to mistake sleep debt for behavioural problems, especially in the opening weeks of the school year when families and teachers are still adjusting.
Several common habits make the problem worse. Late sports practices, homework that runs into the evening and time spent on phones, tablets and games can all push bedtimes back. Screens are especially disruptive because evening exposure can delay melatonin release, the hormone that helps the body prepare for sleep. Keeping devices out of bedrooms and switching off screens at least an hour before bed are among the most consistent recommendations from children’s health experts.
The good news is that the body usually adapts well if the change starts early. Doctors advise moving bedtime and wake-up time gradually in the week or two before school begins, by about 10 to 15 minutes a day. A regular sleep schedule, daytime exercise, meals at predictable times and avoiding caffeine late in the day can all help reset the routine. Even a few of those changes, followed consistently, can make the first weeks of school less punishing for children who are still catching up on rest.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
