As a parent, I’ve always been a staunch advocate for sleep. I’m the person who can’t help but mutter, “Get that child to bed!” when I see you out with your little one at a restaurant or movie theater at 10:45 p.m. I’ve also raised an eyebrow when I see a preschooler dozing off during a morning playdate. And when you casually tell me that your elementary-aged kids often go to bed at midnight—just like you—I can’t help but think, what are you doing?
The reason for my concern? Numerous studies have demonstrated a strong connection between sleep, physical health, and academic performance. A recent study has brought attention to the fact that sleep-deprived teenagers are more likely to experiment with substances like alcohol and marijuana.
In essence, children, especially teenagers, need significantly more sleep than adults. Their bodies and minds are in a crucial phase of development. It’s essential for parents to encourage healthy sleep habits! While adults typically require 7 to 8 hours of sleep each night, infants may need as much as 18 hours daily. Yes, some might require only 13 hours, but that still exceeds what many babies and toddlers actually receive.
Experts generally agree that preschoolers should get between 12 and 13 hours of sleep nightly, while grade-schoolers need about 9 to 10 hours. High schoolers? They need that same amount of rest. If they need to wake up at 6:45 a.m. to make an 8 a.m. school bell, they should be tucked in by around 10 p.m.!
Interestingly, some high schools in the U.S. have adjusted their start times upon discovering the correlation between sleep and academic performance. As a result, they saw students’ GPAs rise simply by allowing them a bit more time to rest. The American Academy of Pediatrics even recommends that middle and high schools should not start before 8:30 a.m., yet about 40% of schools still begin classes earlier than 8:00 a.m.
Insufficient sleep can impact your child’s mood (and we all know how delightful cranky kids can be), cognitive abilities, and even their ability to maintain a healthy weight. Research indicates that tired children struggle with focus and tend to overeat due to fluctuating hormone levels caused by fatigue. This leads them to crave sugary snacks, similar to how adults reach for that 3 p.m. coffee break. Consequently, their weight can begin to increase.
I’ll admit, I was quite strict about sleep when my children were younger. I adhered to their nap schedules and bedtimes, even on weekends. Sometimes, we’d skip social events if it meant my kids would lose out on some precious ZZZs. While I occasionally allowed them to nap in the car, I mostly prioritized their sleep routine. This actually provided me with more freedom in the long run. Because they were on a consistent schedule, their bodies adapted, and I could plan my work and personal life accordingly. They would fall asleep effortlessly each night around 8:00 p.m., with no fuss. Just a story, some prayers, a kiss, and then it was lights out.
Today, at ages 7 and 11, they still follow a similar routine, going to bed around 8 and 9 p.m. respectively, and sleeping until 7 a.m. or later. It continues to work beautifully for us.
So yes, I remain a sleep advocate. It’s not just for my benefit—it’s for their health and well-being.
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In summary, ensuring your teens get adequate sleep is crucial for their growth, health, and overall success. Prioritizing their sleep not only benefits them but can also create a more harmonious home environment.