Sleep is one of the most powerful and most overlooked supports for a child's learning. During sleep the brain stores what was learned during the day and restores attention for tomorrow.
How much sleep children need
Paediatric sleep experts (such as the American Academy of Sleep Medicine) recommend, per 24 hours:
- Ages 3 to 5: 10 to 13 hours, including naps.
- Ages 6 to 12: 9 to 12 hours.
- Ages 13 to 18: 8 to 10 hours.
What too little sleep looks like
- Trouble concentrating and remembering.
- More meltdowns, irritability or hyperactivity, which can look like attention problems.
- Difficulty getting up and grumpy mornings.
A bedtime routine that works
- Same bedtime and wake-up time, even at weekends (within an hour).
- Screens off about an hour before bed.
- A calm routine: bath, pyjamas, teeth, story.
- A dark, quiet, cool bedroom.
- Daylight and activity during the day.
- No caffeine, including some sodas and iced teas.
When to talk to a doctor
Loud snoring, pauses in breathing, very restless sleep or constant daytime tiredness are worth checking with your doctor. Sleep problems are common and often treatable.
A short puzzle session is better in the morning or after school than right before bed. In the Smart Kids Club, 5 daily puzzles take about 5 to 10 minutes. Adults can read sleep and intelligence too.