As families prepare for the return to school, adjusting from a relaxed summer schedule to earlier mornings can be challenging. Health experts say one of the most important factors in helping children succeed in the classroom is often overlooked: getting enough quality sleep.

"Insufficient or poor-quality sleep can negatively affect a child's attention, behavior, mood, academic performance and overall health," said Jordan Haake, APRN, of Gothenburg Health. "With technology becoming such a large part of children's daily lives, screen use, particularly in the evening, can be a significant barrier to getting adequate, quality sleep."

According to the American Academy of Sleep Medicine, school-age children ages 6 to 12 should regularly sleep nine to 12 hours per night, while teenagers ages 13 to 18 should get eight to 10 hours nightly to support optimal health. Research published in the Journal of Clinical Sleep Medicine found that regularly getting less than the recommended amount of sleep is associated with attention behavior and learning problems.

Haake encourages parents to view sleep as a priority rather than something that happens only after homework, activities and screen time are finished.

"Protecting a child's sleep schedule is an underappreciated role that parents hold," Haake said. "A consistent bedtime routine, fewer nighttime screens and enough time set aside for sleep can make a meaningful difference in how a child feels, behaves and learns during the day, all while improving their overall health and well-being."

Parents can help children transition back to a school-year schedule by gradually adjusting bedtimes and wake times before classes begin. Establishing a calming bedtime routine, limiting screen time before bed, encouraging regular physical activity and exposure to daylight, and maintaining consistent sleep and wake times can all promote healthier sleep habits.

Adults can benefit from many of the same strategies. Harvard Health Publishing recommends maintaining a regular sleep schedule, creating a comfortable sleep environment and following a relaxing bedtime routine. Additional recommendations include eating dinner at least three hours before bedtime and avoiding caffeine later in the day.

Creating healthy sleep habits can help children start the school year focused, energized and ready to learn. While occasional late nights may happen, consistency is key for long-term success.

Gothenburg Health is committed to supporting local families during the back-to-school season. Parents with questions about their child's sleep habits or concerns about sleep-related issues are encouraged to speak with their primary care provider.