Children should sleep well if they are to succeed in School

Children should sleep well if they are to succeed in School

December 28, 2013

It is a fact that children during the Christmas and other holidays they stay up till very late since in the morning they have no school or any other obligations. But soon schools will open and children will need to wake up early to go to school. Sleep corresponds to health for all but mostly for the young ones. Children need to have a good night sleep in order to be healthy and alert so that they can perform at school.

Children and teenagers who do not get enough sleep run the risk to have one or more of the following incidents or difficulties which will affect their school life:

The sleep which is needed by children depends mostly on their age. It should also be noted that different characters require a different amount of sleep but in average the number of hours of sleep needed by children are:

  • Children between the ages of 3 and 5 need anywhere between 11 and 13 hours of sleep each and every nigh
  • Children between the ages of 5 and 12 should sleep at least 10-11 hours each night and
  • Adolescents need 9 hours of sleep each night.


Teens need a special attention when it comes to sleep because they are the age group with the greatest deprivation of sleep. Forget about the myth which says that teens need less sleep and that 7-8 hours of sleep is enough for them and that they can cope. Parents need to know and understand that their teenagers need a good nine hours of sleep each and every night in order for them to be healthy and alert.

Several studies done with children under 18 years old have shown that 60% of the children complain of being tired during the day and what is more amazing is that an additional 15% admit that they fall asleep in class! There is no doubt that this is because of reduced sleep during the night! How would you expect children to perform during class if they are not alert and in some cases they are asleep?

So what can you do to get the children ready for the back to school semester? The period of adjustment that would enable children to get ready for the school life and school hours needs to start early. The longer the vacation they had the longer the preparation period should be. The goal is for children to go early to bed gradually which means they would gradually get ready for school.

The child’s bedroom should be as quiet as possible. There should be no games or destructions like a TV that would keep the child awake. Usually an average house in the western world has 3 to 4 electronic devices in a child’s bedroom. Parents need to ensure that there no operating electronic devices such as a TV, computer, tablet or mobile phone in the child’s bedroom  when the child goes to sleep at night.

It has been estimated that when a child falls asleep with the TV on, the child lacks 20 minutes from its total time of sleep since a TV destructs the child’s sleep or awakes him/her up.

It should be noted that sleep loss is cumulative. This means that even a small deprivation of sleep per night; it accumulates over the week with major consequences of the child’s health. So if you want to have a healthy child, apart from fitness and diet for health, you need to ensure that he/she will have the appropriate number of hours of sleep per night.

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