Sleep, Children and School Performance

Before a big test or presentation in school, you’ve probably given your child the classic advice to get a good night’s sleep. However, the importance of sleep goes beyond just the night before an exam.

Having enough good-quality sleep is a key, and often underestimated,?protective factor for children?and young people.?Sleep helps to?regenerate their brains and bodies, process information and memories, boost immunity, guard against obesity and stress, and help concentration, learning and behaviour.

Getting consistent sleep is?vital for children?and?adolescents?who are?experiencing significant brain development.?Without enough sleep, children and teens can have problems with attention, memory, and problem-solving. Sleep deprivation can also contribute to emotional issues and behaviour problems that may affect academic achievement. Understanding the causes and consequences of poor sleep and knowing how to address it can allow parents to help children and teens in their academic pursuits.

How Much Sleep Do Children and Teens Actually Need?

Sleep needs?vary by age. For school-age children ages 6-12 years?9-11 total hours of sleep per day is recommended, according to the National Sleep Foundation in the US. For teens, the recommended amount of sleep is 8-10 hours per day. However, as many as?25% of younger children?are believed to suffer from poor sleep and excessive daytime sleepiness.

Sleeping problems are even more prevalent in adolescents. US Center for Disease Control data indicates that over 57% of middle school students and?72% of high school students?reported sleeping less than what was recommended based on their age. Even more telling is that some?23.8% of adolescents, may actually be suffering with insomnia, their symptoms are so severe.?

?What exactly is going on with teenagers?

?Body Clock Changes in Adolescents

In adolescence one of the physiological changes that occurs is a natural shift in the timing of the body clock, usually by an hour or two. The timing of melatonin release, the ‘sleep hormone’, in adolescents rises and peaks later than in adults. This means that young people in their teenage years feel sleepy later in the evening and are less awake in the mornings compared to adults.

This change pushes back their internal clock, often by around two hours, making teens inclined to be “night owls.”?Because they go to bed later, many teens are unable to get enough sleep if they have to wake up early in the morning for school or other activities. As a result, average nightly sleep?decreases by 40 to 50 minutes?between the ages of 13 and 19.

In addition, because they often feel most alert later in the afternoon or evening, many teens struggle with classes and exams early during the school day.

There is also increasing evidence that adequate sleep is one of the key contributors to adolescent wellbeing and that insufficient and poor quality sleep may be both the cause and the result of health problems.

Sleep deprivation in adolescence has been linked to increased psychosocial problems, poor school performance, increased risk-taking behaviour, excess food intake, poor diet and obesity.?The overuse or particularly late evening use of smart phones, tablets and computers have also been linked to sleep disturbances in this age group.

What Is the Effect of Poor Sleep on School Performance?

It is widely accepted by sleep experts that a lack of sleep reduces cognitive abilities and can?harm school performance?in children and teens; however, the majority of research about sleep deprivation has been conducted in adults.?It is believed that many of the same effects are believed to occur in younger people.

?Although fewer studies have examined lack of sleep in children, the existing evidence indicates that poor sleep can harm academic achievement in several ways. A direct way that sleep and school performance are connected is through effects on mental function. Some known problems associated with lack of sleep include:

• Decreased attention.?
• Impaired memory.?
• Slowed processing of information?
• Worsened sequential thinking.?
• Reduced creativity.?

Sleep deprivation can also detract from school performance because of various effects on mood and behaviour:

• Excessive daytime sleepiness:??
• Poor decision-making:?
• Aggression
• Irritability and moodiness
• Hyperactivity
• Depression and Anxiety

Academic achievement may also be dragged down by missing school. Sleeping problems have been?tied to increased absenteeism?or tardiness in school. Behavioural factors may contribute to missed school time, and?poor sleep is tied to physical problems?like lethargy, headaches, and pain that may contribute to absences due to illness.

What Are Common Causes of Childhood and Adolescent Sleep Deprivation?

Many factors can lead to sleeping problems in children and adolescents, and in some cases, a combination of causes may be involved. Some of the most common contributors to sleeping problems for youth include:

• Inconsistent sleep schedules
• Lack of priority given to sleep
• Excess use of electronic devices
• Sleep disorders
• Other health conditions

How Can Parents Help Their Children Get Better Sleep and Improve School Performance?

A vital step for many families is making sleep a priority. Parents should create a daily schedule that accounts for school start times and other activities and budgets enough hours for children to get the recommended amount of sleep. Having a consistent schedule reinforces the importance of sleep and supports steady sleep habits.?Studies have confirmed that children actually sleep better when their parents set a bedtime.

As an extension of the firm bedtime, parents can encourage their children to create a relaxing routine to get ready for bed. Following the same steps every night in order to relax and prepare for sleep has been found to?benefit young children and is recommended for people of all ages.

Part of getting ready for bed should mean stopping the use of electronic devices, including cell phones. Most experts advise that both children and adults stop using devices for an hour or more before bed, and if possible, the devices should be kept out of arm’s reach when in bed or out of the bedroom entirely.

Parents can also promote sleep by creating a relaxing sleep environment for their children. Parents can work hand-in-hand with their children to make sure that their sleep setting is calming and conducive to quality rest.