Is lack of sleep affecting your child’s school performance?

Oct 17

When it comes to your kiddo’s health and development, there is no question that quality sleep is a priority. Yet, the American Academy of Pediatrics estimates that approximately 25 – 50 percent of children are affected by sleep problems.

Sleep plays a critical role in the development of young children and adolescents. The physical implications of insufficient sleep, such as a weakened immune system and an increased risk of future cardiovascular and mental health conditions, are well known. However, research suggests that the quantity and quality of sleep also fundamentally impact learning and memory.

Given the emerging research in this area, it begs the question…

Is there a connection between your kiddo’s sleep and school performance?

In this post, we will examine the latest guidelines for sleep and explore whether a lack of sleep could impact your child’s school performance.

How much sleep our kiddos need

Your child’s sleep requirements change as they grow and develop, decreasing with age. With that said, even though a toddler or school-age child sleeps for fewer hours than an infant, the duration and quality of their sleep remain crucial to their overall health and development.

The National Sleep Foundation (NSF) has formulated the following recommendations for total daily sleep.

Toddlers (1-2 Years old)- It is recommended that toddlers get between 11 and 14 hours of total sleep per day. This amount includes daily naps, which are still a normal part of a child’s sleep pattern at this age.
Preschool (3 – 5 Years old)- Children in this age range should get around 10-13 hours of sleep per day. In this stage of development, your child may stop napping during the day.
School-Age (6 -13 Years old)- The NSF advises that school-age children should sleep for 9-11 hours per day. Younger school-age children are likely to need more sleep than those approaching middle or high school. During these years, you may start to see a relationship between quality sleep and school performance.
Teenagers (14 and above)- It is recommended that teenagers get between 8 to 10 hours of sleep per day. However, achieving quality sleep can be challenging with the onset of puberty and the increased academic and social demands.

How school performance is impacted by sleep

We have all experienced the brain fog that can result from a bad night’s sleep. Unfortunately, research shows that our little ones are no different. Sleep and school performance are connected through decreased cognitive functioning caused by insufficient sleep.

Some of the known sleep-driven cognitive issues that can impact school performance include:

Decreased attention- Insufficient sleep reduces the ability to pay attention and focus. The capacity to concentrate is essential for successful learning.
Impaired memory- Sleep plays a vital role in consolidating memories. Therefore, if a child is not getting enough sleep, they may have difficulties forming memories and recalling information.
Slowed processing- Inadequate sleep can reduce your child’s processing time, interfering with their ability to take in and analyze information.
Reduced sequential thinking- Following instructions or a series of steps may become challenging without sufficient sleep.
Decreased creativity- The ability to make connections between ideas and think creatively is impacted by inadequate sleep.

Behavioral effects

The connection between sleep and school performance can also be driven by changes in your child’s mood and behavior due to insufficient sleep. Even modest differences in sleep duration over just a few nights can significantly alter a child’s emotional and cognitive ability.

Behavioral changes linked to poor school performance include:

Poor decision-making- A lack of sleep can hinder your child’s ability to make good decisions which can increase risk-taking behaviors or inappropriate choices that lead to disciplinary action.
Aggression- Sleeping difficulties have been linked to an increased risk of aggressive behavior.
Hyperactivity- Insufficient sleep can impact attention and focus. Problems with sleep may worsen the symptoms of attention deficit hyperactivity disorder (ADHD).
Depression and anxiety- Inadequate sleep is associated with a higher risk of developing anxiety and depression, which can immensely impact your child’s health and school performance.
Irritability and mood- Sleep is necessary for healthy emotional regulation. Children who do not get sufficient sleep may be more easily upset.

Excessive daytime sleepiness- Children may fall asleep in the classroom, which not only interferes with their ability to learn but can be viewed as a behavioral issue by school professionals.

How to help your kids get the sleep they need

If you are concerned about your kiddo’s sleep and school performance, there are steps you can take to improve their sleep quality.

Create a bedtime routine- A consistent bedtime routine has been associated with improved sleep outcomes, including earlier bedtimes, reduced night wakings, and increased sleep duration.
Eliminate screen time before bed- The blue light that emits from digital screens impairs the production of the hormone melatonin, which is responsible for encouraging sleep.
Create a sleep-promoting environment- Make sure your child’s bedroom is dark and quiet, and consider adding activities into a sleep routine, such as reading a book or playing soft music before bed to signal that it is time to unwind and go to sleep.
Professional help- Seeking the help of a pediatric sleep consultant can be highly beneficial in establishing healthy sleep hygiene for your child. Setting the foundations of a good sleep routine for your kiddo can set them up for success in the future. My Sweet Sleeper offers one-on-one coaching personalized to your family’s needs and the opportunity to join group coaching sessions with other parents who understand. Reach out to us today to discuss how we can help your family.