Welcome back to the BCMC Public Health Series. I’m Dr. Russell Gregory, and I’m glad to be with you again as we continue talking about health topics that matter to our families and our community.
School is back in session, which means families are settling back into alarm clocks, backpacks, homework, practices, and the daily challenge of getting everybody where they need to be on time.
But there is one part of the school routine that is easy to overlook: Sleep.
We spend a lot of time making sure our children have the right school supplies, the right clothes, and everything they need for class. But one of the most important things we can send them to school with is a brain and body that have had enough rest.
How Much Sleep Do Kids Actually Need?
Usually more than we think.
Children ages six to 12 generally need 9 to 12 hours of sleep each night, while teenagers need about eight to 10 hours. That can sound like a lot, especially when you start working backward from the time the alarm goes off.
If a child has to wake up at 6:30 in the morning, going to bed at 10:30 or 11:00 simply may not leave enough time for adequate sleep.
And teenagers are not exempt. Teens still need a significant amount of sleep even though their schedules often become busier with school, sports, jobs, friends, and phones.
Why Does Sleep Matter So Much?
Sleep is not just downtime. While children sleep, their brains and bodies are doing important work.
Adequate sleep supports attention, learning, memory, mood, behavior, and overall health. Poor sleep can show up as difficulty concentrating, irritability, daytime sleepiness, poor school performance, and behavioral changes.
Sometimes a child who seems unusually moody, inattentive, or difficult in the morning may not need another lecture. They may need another hour of sleep.
Getting Back Into the School Routine
Now that school has started, many families are finding out just how difficult it can be to get everyone back on a consistent schedule.
After a summer of later nights and later mornings, children may still be struggling to fall asleep early enough to get the rest they need before that morning alarm goes off.
At this point, consistency is key.
Try to keep bedtime and wake-up time as predictable as possible, including on weekends when you can. Avoid letting a difficult week lead to dramatically later bedtimes over the weekend, which can make Monday morning even harder.
It may take a little time for everyone to settle back into the school-year rhythm, but a consistent routine usually makes mornings—and school days—much easier.
The Phone May Be Part of the Problem
For many families, the biggest bedtime battle is no longer the television. It is the phone.
A child may technically be “in bed” at 10:00 but still be watching videos, texting friends, scrolling through social media, or playing games much later.
One simple rule can make a big difference: bedtime should also mean bedtime for the phone.
Consider charging phones and tablets somewhere outside the bedroom overnight. That removes the temptation to check one more notification, watch one more video, or respond to one more message.
And parents, this is one of those areas where our example matters too.
Make Sleep Part of the Routine
Good sleep does not have to involve anything complicated.
Try to keep bedtime and wake-up times reasonably consistent. Give children time to wind down before bed. Keep the bedroom quiet and comfortable, and avoid turning bedtime into another hour of screen time.
For younger children, a predictable routine—bath, brushing teeth, a book, then bed—can help signal that the day is ending.
Older children and teenagers may need a little more independence, but they still benefit from structure.
What If Your Child Is Still Struggling?
Occasional trouble sleeping is common. But if your child consistently has difficulty falling asleep, staying asleep, getting up in the morning, concentrating during the day, or adjusting to a healthy routine despite your best efforts, there may be an underlying issue that needs to be addressed.
Sleep difficulties can sometimes be associated with anxiety, ADHD, mood concerns, stress, behavioral issues, sleep disorders, or other medical conditions.
Sometimes what first appears to be simply a bedtime problem is a sign that we need to look a little deeper.
If your child is struggling, make an appointment with us at the BCMC Rural Health Clinic. We would be happy to help.
In addition to evaluating your child’s overall health and sleep concerns, our behavioral health specialist, Tiffany Wargo, is able to provide further insight and individualized recommendations on a case-by-case basis, as needed.
Every child is different, and sometimes figuring out why a child is struggling is the most important step toward helping them succeed.
Bottom Line
Now that school is underway, we are asking a lot from our children.
We ask them to wake up early, pay attention, learn new information, remember assignments, behave appropriately, participate in activities, and do it all again the next day.
Giving them enough sleep will not solve every problem, but it gives them a much better starting point.
So while you are checking backpacks, homework, and tomorrow’s schedule, take a look at bedtime too.
Because better school days may start long before the first bell rings.
BCMC Rural Health Clinic: Where Healthcare Close to Home Matters
— Dr. Russell Gregory
