Tips for Getting Back to School with Better Sleep Habits

It’s time to pull out the backpacks and stock up on school supplies. As the school calendar fills up, many families focus on balancing schedules and after school activities. But don’t forget one other important back to school habit: sleep. 

Sleep plays a critical role in learning, memory, mood, physical health and overall well-being. Sleep matters to everyone: students heading back to the classroom and parents trying to manage a busy household. Healthy sleep habits can set the stage for a successful school year.  

At Covenant Health, we encourage you to make sleep a priority before the first school bell rings. 

“Sleep is essential for how children learn, process information and regulate emotions,” said Abdelhamid Alsharif, MD, pulmonologist and sleep medicine specialist with Covenant Health. “As families prepare for a new school year, establishing healthy sleep habits before classes begin can support attention, memory, academic performance and overall well-being.” 

Why Sleep Matters for the Entire Family 

Sleep is not simply a time to rest. During sleep, the brain processes information, stores memories and prepares the body for the next day.  

When sleep is cut short night after night, sleep debt begins to build. Even losing an hour or two of sleep each night can add up over time. This leads to fatigue, irritability and difficulty focusing. 

Small changes can make a big difference and set your family up for success. Learn how to create a sleep-friendly bedroom to maximize sleep quality. 

Sleep and School Success 

Children and teens need sleep to perform their best in the classroom. Research shows that healthy sleep supports learning, attention, memory, and decision-making. Children who consistently get enough sleep tend to have better academic performance and stronger social and emotional skills.  

Lack of sleep can contribute to: 

• Difficulty concentrating 

• Memory problems 

• Poor school performance 

• Hyperactivity 

• Behavioral changes 

• Increased stress and irritability 

• Daytime sleepiness 

Symptoms of sleep deprivation can sometimes look like attention or behavioral challenges. It is important for parents to consider sleep as an important part of health, well-being and success. 

How Much Sleep Do Kids and Teens Need? 

Sleep needs vary by age. School aged children and teens generally require more sleep than adults. Recommended sleep amounts include: 

Start Adjusting Sleep Schedules Early 

The weeks before school starts are the perfect time to reset routines. 

Rather than making dramatic changes overnight, gradually move bedtime and wake up times earlier. Start with just 15 to 30 minutes earlier every few days. This approach helps the body adjust more comfortably. It also reduces the stress of an abrupt transition on the first day of school. 

Consistency is key. Going to bed and waking up at the same time every day helps regulate the body’s internal clock. This promotes more restful sleep. 

Parents Need Sleep Too 

Parents often put their own sleep needs last, especially during busy school seasons. However, sleep affects adults in many of the same ways it affects children. 

“Many adults view sleep as something they can sacrifice when life gets busy, but insufficient sleep can affect concentration, mood, cardiovascular health and immune function,” Dr. Alsharif said. “Prioritizing healthy sleep habits benefits not only individual health but can also help families maintain the energy and resilience needed to manage the demands of the school year.” 

In adults, sleep deprivation can impact: 

• Mood and emotional well-being 

• Memory and concentration 

• Immune function 

• Heart health 

• Energy levels throughout the day 

The growing trend of “sleepmaxxing” is a reminder that sleep should be viewed as a foundation of health, right alongside nutrition and exercise.  

When to Seek Help 

Watch for warning signs of a serious sleep problem. It may be time to talk to a healthcare provider if a child, teen or adult continues to struggle with: 

• Excessive daytime sleepiness 

• Difficulty falling asleep 

• Loud snoring 

• Ongoing fatigue despite healthy sleep habits 

Sleep disorders such as insomnia or sleep apnea can affect both children and adults and may require professional evaluation and treatment. 

Helping Your Family Start the School Year Strong 

A successful school year begins long before the first homework assignment. By making sleep a priority now, families can improve focus, boost energy, support emotional well-being and build healthy habits that last throughout the year. 

If you have concerns about your family’s sleep health, Covenant Health offers primary care providers and sleep medicine specialists. They can help identify and address sleep-related issues. To find a provider, visit Covenant Health’s Find-a-Doctor directory and take the first step toward healthier sleep and a healthier school year.