Back-to-School Sleep: How Much Do Kids Really Need?

As the school year begins, one of the best ways to set your child up for success isn’t found on a supply list — it’s making sure they get enough sleep. A consistent bedtime routine helps kids focus better, regulate emotions, and stay healthier. But how much sleep is enough?

🕰 Recommended Hours of Sleep by Age

According to the American Academy of Pediatrics:

• Preschool (3–5 years): 10–13 hours per day (including naps)

• Elementary (6–12 years): 9–12 hours per night

• Teens (13–18 years): 8–10 hours per night

⏰ Why Sleep Matters for School Success

• Better Focus: Kids who are well-rested pay attention more easily in class.

• Emotional Balance: Sleep helps with mood regulation and reduces anxiety.

• Physical Health: It supports immune function, growth, and overall well-being.

• Morning Moods: Less crankiness = smoother mornings for the whole family.

🛏 Tips for a Smooth Bedtime Routine

• Set a consistent bedtime — even on weekends.

• Limit screens an hour before bed (blue light interferes with sleep).

• Create a calming routine: bath, reading, or quiet play.

• Keep the bedroom cool and dark for better rest.

• Start adjusting early: move bedtime up by 15 minutes each night in the week before school.

📌 Signs Your Child Isn’t Getting Enough Sleep

• Trouble waking up in the morning

• Falling asleep during the day or in the car

• Irritability, mood swings, or frequent meltdowns

• Struggling to concentrate or complete homework

🌟 FGO's Back to School HQ:

A new school year is a fresh start — and setting a solid sleep routine is one of the best gifts you can give your child. Kids who sleep well learn well. Start tonight with small changes, and you’ll see a big difference in the weeks ahead.

👉 Find more back-to-school tips and resources in our FGO Back-to-School HQ: https://www.lubbockfamily.org/blog/categories/back-to-school