Better sleep helps performance

Encourage good sleep habits for your children

Children need about 9 to 14 hours of sleep each night, depending on their age. Teens need about 8 to 10 hours of sleep each night.1

A good night’s sleep helps your child grow, form memories, learn, and perform better if they are an athlete. It also helps them stay alert and focused in school and at play. Children who don’t get enough sleep may experience:

  • Behavior problems
  • Difficulty learning
  • Moodiness, sadness, and anger
  • Inability to focus

If your child has trouble getting to sleep or staying asleep, talk with their doctor. The doctor can check for any health problems that may be affecting your child’s sleep. You can also take steps at home to set a consistent bedtime routine with these tips.

Helping your child sleep well

You can help your child sleep better by having a comforting bedtime routine and consistent bedtimes.

  • Set up a bedtime routine. A bedtime routine, such as reading together or listening to music, can help your child get ready for sleep. Do things in the same order each night so your child knows what to expect.
  • Establish a regular nightly bedtime. Have your child wake up at the same time every morning. Children with consistent and regular bedtimes are less likely to have behavior problems than those who don’t have regular bedtimes.
  • Keep your child’s bedroom quiet, dark or dimly lit, and cool. Don’t allow TVs, computers, and other screens in your child’s room.
  • Limit activities that stimulate your child. Try to limit playing and watching screens in the hours closer to bedtime.
  • Avoid scary stories and scary programs. Scary stories and programs can cause your child to worry or have nightmares.
  • Don’t try to wake your child during a night terror. Reassure and hold your child to prevent injury.
  • Take steps to protect a child who sleepwalks. If your child sleepwalks, keep the windows locked during sleep time. Block doorways and stairwells to prevent your child from wandering or falling during the night. Try an adjustable baby gate to block these areas.
  • Offer quick comfort to a waking child. If your child wakes up and calls for you in the middle of the night, make your response the same each time. Offer quick comfort but then leave the room.

Helping your teen sleep well

You can help your teen sleep well by encouraging a calming bedtime routine and consistent bedtimes.

  • Encourage a consistent bedtime. Talk to your teen about why it’s important to go to bed at the same time every night and wake up at the same time every morning.
  • Help your teen adjust their bedtime. If your teen is going to bed at a very late hour, encourage them to change bedtime a little at a time. Suggest that your teen go to bed 15 minutes earlier each night until the best bedtime is reached.
  • Keep your teen’s bedroom cool, dark, and quiet. It’s best to keep a TV out your teen’s room. And remind your teen to turn off the computer, cell phone, and other screens.
  • Help your teen schedule time for homework and studying. Managing the homework load can prevent the need to study all night before a test or stay up late to do homework.
  • Ask your teen how you can help them sleep better. You might offer to wake your teen or turn on a bright light in the room when it’s time to get up. You can also ask if it’s okay to check to make sure your teen gets up when the alarm goes off.
  • Encourage your teen not to have caffeine after 3 p.m. Caffeine is found in soda, energy drinks, coffee, tea, and chocolate.
  • Talk to your teen about weight. If your teen is worried about being overweight, help them talk to their doctor. Sleep problems can be linked to being overweight.
  • Encourage your teen to be active each day. They may like to take a walk with you, ride a bike, or play sports.
  • Help your teen slow down at the end of the day. Remind your teen to avoid activities that energize them right before bedtime. This can include playing video games, using cellphones, watching TV, and playing sports.
1 Paruthi S, et al. (2016). Recommended amount of sleep for pediatric populations: A consensus statement of the American Academy of Sleep Medicine. Journal of Clinical Sleep Medicine, 12(6): 785–786. DOI: 10.5664/jcsm.5866. Accessed August 16, 2021.

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