Sleep and Learning: 5 Tips for Students to Get Better Rest

May 26, 2023 byEmily Ewen

3 min to read

Sleep plays a fundamental role in the way we function as human beings every day, especially when it comes to students in school. Studies show the correlation between sleep and grades—proving that students who get less sleep often have lower grades.

Kids face many challenges as they learn, grow, and reach new milestones in school, and getting enough sleep can help them thrive. Let’s explore how learning and sleep go hand in hand, how much sleep your student needs, and how to help them catch more quality ZZZs.

How Much Sleep Does My Child Need?

Children’s sleep needs change as they grow, according to The Sleep Foundation, but quality rest remains critically important to their development—from academic achievement to emotional and physical health. To see how much sleep your child may need, The Sleep Foundation offers general recommendations for each age group.

Ages 3 to 5

Preschool-aged children need around 10 to 13 hours of sleep per 24 hours, including naps. During this time, naps may get shorter or taper off as your child moves toward the age of five.

Ages 6 to 12

School-age children need around 9 to 12 hours of sleep every night. Students on the younger side of this age range may need closer to 12 hours while those in middle school or approaching high school will likely fall closer to the 9-hour mark.

Ages 13 to 18

As children become teenagers, their sleep needs become closer to those of adults, but sleep is still crucial for academic performance. Experts recommend that kids in this age range aim for 8 to 10 hours of sleep per night.

How Does Sleep Affect School Performance?

Emotional and Mental Health

Lack of sleep can affect anyone’s mood, including children, leading to irritability and exaggerated emotions. For students who are adopting more independence, learning responsibility, and creating more social connections, not getting enough sleep poses extra challenges.

Teens who are sleep deprived are also more likely to report anxiety and depression, according to the Sleep Foundation. Prioritizing better sleep for students can play a role in preventing mental health problems.

Cognitive Health

Sleep and learning are strongly correlated. Quality sleep promotes attention span, memory, and analytical thought. When people are sleep deprived, their brain can lapse into brief sleep-like patterns, which could be why kids who aren’t sleeping enough often “space out” during lessons.

How Can My Child Get Better Sleep?

1. Model Healthy Sleep Habits

Kids learn the most from watching what their parents do. Setting a regular bedtime and wake-up time is recommended for everyone—from kids to adults. Talk to your kids about the importance of quality sleep and prioritize sleep as a family.

2. Set a Screentime Curfew

Phones, computers, tablets, and other devices can contribute to later bedtimes due partially to excessive exposure to blue light. Consider keeping screens out of your child’s bedroom and setting a time for them to be turned off at night, about an hour before bed.

3. Monitor Homework and Stress Levels

Parents often wonder, “Does homework affect sleep?” and studies show that yes, it can. When schoolwork carries too far into post-school hours, it can take a toll on a student’s sleep, especially if they are involved in sports or other extracurricular activities that take a lot of their time as well. If this is happening to your student, consider discussing their schedule and priorities with them to come up with a solution.

4. Spend Time Together Before Bed

Some kids can become unsettled or upset at bedtime because they may long for more attention. Take a few minutes to settle in with your child each night. Ask questions about their day or what they’re looking forward to the next day—and be sure to keep the conversation light and positive.