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Helping Kids Get Better Sleep: A Parent's Guide to School Year Success

Starting a new school year can be exciting and challenging for kids. One of the most important things parents can do is help their children establish healthy sleep routines that support their growth and learning.

September 04, 2025

In partnership with

Why Sleep Matters for Kids

Sleep isn't just about rest - it's crucial for a child's physical and mental development. When kids get enough quality sleep, their brains work better. They can:

  • Focus more clearly in class

  • Remember information easier

  • Feel more emotionally balanced

  • Have more energy throughout the day

Sleep Needs by Age Group

Different ages require different amounts of sleep:

  • Younger children (5-7 years): 10-12 hours per night

  • Tweens (8-12 years): 9-11 hours per night

  • Teenagers: 8-10 hours per night

Tips for Creating Great Sleep Habits

1. Set a Consistent Bedtime

Kids thrive on routine. Try to have the same bedtime and wake-up time every day, even on weekends.

2. Create a Calm Bedtime Routine

  • Take a warm bath

  • Read a book together

  • Practice gentle stretching

  • Use soft lighting

  • Play quiet music

3. Limit Screen Time

Blue light from phones, tablets, and computers can make it harder to fall asleep. Stop screen use at least one hour before bedtime.

4. Make the Bedroom Sleep-Friendly

  • Keep the room cool

  • Use comfortable bedding

  • Minimize noise

  • Use soft, dim lighting

Common Sleep Challenges

Many kids struggle with:

  • Anxiety about school

  • Excitement or worry

  • Irregular schedules

  • Too much evening activity

When to Get Help

If your child consistently has trouble sleeping, talk to their pediatrician. They can check for any underlying issues and provide personalized advice.

Parent Power: Your Role MattersWhen frustration hits, try:

You're the most important person in helping your child develop healthy sleep habits. Be patient, consistent, and supportive.

Ready to Learn More?

Want to help your child build better sleep habits and boost their confidence? Join the FREE 9 Day Kidnections Mindset Makeover!

Our program helps parents raise healthier, happier kids who are prepared for life's challenges. Sign up now at https://www.kidnections.org/ and start your family's transformation today!

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Bullet Points:

  • The article emphasizes the importance of a proper sleep routine for children's growth and cognitive development.

  • Recommendations include adjusting sleep routines before school starts, and limiting screen time.

  • For different age groups, there are specific sleep duration recommendations.

  • Lack of sleep can negatively impact a child's physical and mental health, necessitating parental vigilance.