As the school year gets closer, many parents are getting prepared by buying school supplies, planning lunches, and organizing family schedules. All of these steps are important for a smooth start to the school year. But if we want children to truly be ready to learn, grow, and do well, one back-to-school item needs special attention: sleep.
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Sleep is one of the best ways to support children’s health. It helps support a child’s ability to learn, solve problems, handle feelings, and get along with others. When children get enough sleep, they can focus better, remember more, make better choices, and handle stress better. Good sleep is also linked to better mental health and well-being, as well as a lower risk of depression. On the other hand, when children do not get enough sleep, they may feel more upset, worried, distracted, or tired, making school feel harder and everyday problems feel bigger.
School-aged children need about 9-12 hours of sleep each night, but many go back to school after a summer of sleeping in, later bedtimes, and fewer daily routines. This shift in schedule and routine can lead to not enough sleep and overtired children once school starts again.
Good habits start early. When parents help children build healthy sleep routines, they are helping protect their child’s health now and in the future. A steady bedtime and wake-up time teaches the body when it’s time to rest and when it’s time to be alert.
Families can start by slowly bringing back regular bedtimes and wake-up times before the first day of school. Moving bedtime earlier by 15 to 30 minutes every few nights can make the change easier. A calm bedtime routine, such as reading together, talking about the day, or getting ready for tomorrow, can help children move from summer routines to school routines more easily.
While technology can help children learn and stay connected, too much screen time for fun can get in the way of physical activity, time with family and friends, and sleep. The hour before bed is especially important, as phones, tablets, TVs, and video games can keep the brain awake when it should be calming down. This can make it harder for children to fall asleep and can leave them tired the next day.
Limiting screens before bed is one of the best ways to improve sleep. It may not always be easy, and children may complain, but the benefits are worth it. Less screen time before bed can mean calmer evenings, falling asleep faster, and better mornings.
Families do not need to stop using screens completely. Instead, they can set healthy limits. Screen-free meals, screen-free bedrooms, and screen-free time before bed can help children sleep better and feel better. Adults can also help by showing the same habits they want children to build. Children are more likely to follow routines when the adults around them follow them too.
Sometimes the most important back-to-school supply is not found in a backpack. It is found in daily routines and supportive relationships that help children get the sleep they need.
As we approach the back-to-school season, let’s remember that success in the classroom starts before the morning bell rings. Healthy sleep and balanced screen habits help children come to school ready to learn, make friends, and do their best. These habits do not need to be perfect. Small steps, repeated often, can make a real difference.
Dr. Mehdi Aloosh is the Medical Officer of Health at the Windsor-Essex County Health Unit
