The Role of Sleep in Student Success: Why Bedtime Routines Matter

Sleep is one of the most powerful tools for supporting a child’s wellness—and one of the most overlooked. Research shows that children who get enough quality sleep perform better academically, have stronger emotional regulation, and show more positive behavior at school. Yet busy schedules and screens often cut into rest. Here’s how to make sleep a priority.

Why sleep matters

• Sleep supports brain growth and memory.

• Well-rested children can focus, pay attention, and problem-solve more effectively.

• Adequate sleep reduces irritability, stress, and anxiety.

How much sleep do kids need?

• Elementary-aged children: 9–12 hours per night

• Teens: 8–10 hours per night

Tips for healthy bedtime routines

1. Set a consistent schedule — Even on weekends, keeping bedtime and wake time regular helps regulate the body’s clock.

2. Create a calming environment — Dim lights, quiet music, and a cool room signal that it’s time for rest.

3. Limit screen time before bed — Blue light from devices can disrupt sleep hormones. Try to turn off screens at least one hour before bedtime.

4. Use rituals that relax — Reading a story, practicing gratitude, or gentle stretching can help kids wind down.

Supporting healthy sleep routines is one of the simplest and most effective ways to boost children’s overall wellness and academic success. A good night’s sleep is truly part of a child’s learning toolbox.