Why Sleep Matters During the School Year
As students head back to class, sleep often takes a back seat to early mornings, homework, and extracurriculars. However, getting enough quality sleep during the school year is crucial for children and teens to perform well academically, stay healthy, and maintain emotional balance.
Why Sleep Matters
Sleep isn’t just downtime for the brain; it’s an active process that helps consolidate memories, regulate emotions, and support physical growth. During the school year, adequate sleep improves attention, problem-solving skills, and mood — all essential for success both in and out of the classroom.
Canadian Stats on Students’ Sleep
Studies show that many Canadian children and teens don’t get enough sleep:
Nearly 60% of Canadian adolescents report getting less than the recommended 8-10 hours on school nights.
Only about 30% of kids aged 6-13 meet the sleep guidelines recommended by health authorities.
Lack of sleep is a growing concern linked to increased rates of anxiety, depression, and lower academic performance.
Effects of Sleep Deprivation in Teens
Sleep deprivation can significantly impact teenagers, including:
Difficulty concentrating and reduced cognitive function.
Increased irritability and mood swings.
Greater risk of anxiety and depression.
Impaired memory and learning capabilities.
Higher likelihood of risky behaviors such as substance use or unsafe driving.
Tips for Children and Teens to Improve Sleep
Keep a consistent sleep schedule, even on weekends.
Limit screen time at least an hour before bed; blue light can interfere with melatonin production.
Create a calming bedtime routine: reading, gentle stretches, or quiet music.
Make the bedroom a sleep-friendly zone: cool, dark, and quiet.
Avoid caffeine and heavy meals close to bedtime.
Recommended Amount of Sleep by Age
Age Group Recommended Sleep Duration Tips for Parents
Preschool (3-5) 10-13 hours Establish a regular bedtime routine
School Age (6-13) 9-11 hours Limit screen time before bed
Teenagers (14-17) 8-10 hours Encourage consistent sleep schedule
Young Adults (18-25) 7-9 hours Support good sleep hygiene habits
Tips for Parents to Support Healthy Sleep
Set consistent bedtimes and wake-up times.
Model good sleep habits yourself.
Encourage physical activity during the day but avoid vigorous exercise close to bedtime.
Monitor and limit caffeine intake.
Talk openly about the importance of sleep for mood and school performance.
Getting the right amount of sleep during the school year is essential for young people’s health and success. By prioritizing sleep, students can build better habits that last a lifetime.
