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Student Sleep Health

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Student Sleep Health

Why does sleep matter?

Getting enough sleep is critical to the health and well-being of students of all ages. Sufficient sleep helps students:

  • Excel in the classroom by maximizing attention, memory and learning abilities
  • Perform better in sports by being faster, stronger and more accurate
  • Feel positive and have a more optimistic attitude toward life
  • Look their best and maintain a healthy weight
  • Have fun and enjoy life by making better decisions and staying safe

The benefits of healthy sleep require not only adequate sleep duration, but also appropriate timing, daily regularity, good sleep quality and the absence of sleep disorders.

When students don’t get the recommended hours of healthy sleep on a regular basis, it can lead to:

  • Behavior and learning problems
  • Hypertension
  • Diabetes
  • Obesity
  • Mental health problems

How much sleep do students need?

The AASM recommends:

  • Elementary School: Children 6-12 years of age should sleep nine to 12 hours per 24 hours on a regular basis to promote optimal health.
  • Middle and High School: Teenagers 13-18 years of age should sleep eight to 10 hours per 24 hours on a regular basis to promote optimal health.

Use the AASM’s Bedtime Calculator to identify the appropriate bedtime by age and wake time, available at sleepeducation.org/bedtime.

How can students improve their sleep?

The back-to-school transition is an ideal time to get back on track with your sleep schedule.

  • Begin to transition to a more structured sleep schedule at least two weeks before school starts.
  • Gradually shift bedtime at least 15 minutes earlier each night and wake time 15 minutes earlier each morning until on the right schedule.
  • Create a quiet, cool sleep environment.
  • Develop a relaxing nightly routine, which may include reading, journaling or taking a warm bath or shower.
  • Restrict screen time before bed.
  • Maintain a consistent sleep schedule, whether classes are held in-person, online or in a hybrid format, including getting up and going to bed at regular times.