If your child is not getting enough sleep, they are not alone. National- and state-level data from the Youth Risk Behavior Survey estimates that more than half of middle schoolers (grades 6-8) and nearly three-quarters of high schoolers (grades 9-12) regularly fall short of the recommended number of hours experts consider healthy. Those who don’t get enough sleep are at increased risk for an array of issues, including attention, impulsivity, and behavior problems, which may compound these common concerns for kids with learning challenges and ADHD. Not enough sleep also puts your child at higher risk for obesity, diabetes, injuries, and poor mental health. 

How Much Sleep Should Your Child Be Getting? 

According to the American Academy of Sleep Medicine, kids ages 6-12 should sleep 9-12 hours in a 24-hour period; teens ages 13-18 should get 8-10 hours in the same period. 

What Can You Do to Promote Better Sleep Habits?

Following are research-based tips from the Centers for Disease Control and Prevention to help your child get the sleep they need:

1. Stick to a consistent sleep schedule during the school week and weekends. This means going to bed at the same time each night and getting up at the same time each morning.

2. Set a bedtime that is early enough for your child to get the recommended number of hours. Adolescents whose parents set bedtimes are more likely to get enough sleep.

3. Limit light exposure and technology use in the evenings. Limit when and where your children may use electronic devices. Set a “media curfew,” and don’t allow the use of electronic devices in your child’s bedroom at night.

4. Create a sleep-friendly environment. Make sure their bedroom is quiet, dark, relaxing, and at a comfortable temperature.

5. Avoid large meals before bedtime and caffeine in the afternoon or evening. If they’re hungry at night offer a light, healthy snack.

6. Encourage physical activity during the day. 

7. Curb ruminating. If your child tends to get caught up in their own thoughts once the lights are out, try giving them a journal to record their the worries that are keeping them up. The simple act of getting their concerns out of their heads and onto paper can clear the mind, paving the way for sleep.

8. Monitor napping patterns. Some kids will sleep in the afternoon, which is fine on occasion, but naps are not enough to make up for consistently inadequate night-time sleep. If you have a napper, make sure that their afternoon sleep is not interfering with night sleep.  

As you think about helping your child improve their sleep habits, consider making changes one step at a time. Even small adjustments can have a positive impact. 

Should You Give Your Child Melatonin?

The American Academy of Pediatrics (AAP) discourages the use of melatonin for adolescents without first discussing the supplement with their child’s pediatrician. As noted in The New York Times (NYT) article How to Help a Teen Who Can’t Sleep, “The [AAP] says that further research is needed, particularly into long-term use, as there are questions about how it might affect growth and development, especially during puberty.” 

According to sleep expert Dr. Sonal Malhotra, quoted in the NYT article, “It’s definitely something that you need to talk to a health care provider about to really understand dosing and timing,” Dr. Malhotra said, adding that there is very little regulation of melatonin. “It’s just a lot more complex than I think people realize.”

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