School Nurse

Getting enough quality sleep is one of the best ways to support your child’s learning, mood, and overall health. For school-aged children (ages 8–11), experts recommend 9–12 hours of sleep each night. Establishing good sleep habits, also known as “sleep hygiene”, help children fall asleep more easily, stay asleep through the night, and wake up ready to learn.

Here are some simple ways to build healthy sleep routines at home:

Aim for 9–12 Hours of Sleep Each Night

Getting enough sleep is tough, but most children in this age group need at least 9 hours of sleep to feel rested and ready for school.

Keep a Consistent Bedtime and Wake Time

Try to have your child go to bed and wake up at the same time every day. A predictable schedule helps their body’s internal clock stay on track.

Create a Calming Bedtime Routine

A relaxing routine signals to your child’s body that it’s time to wind down. Reading a book, taking a warm bath, or listening to quiet music can be great ways to prepare for sleep.

Turn Off Screens at Least One Hour Before Bed

The light from TVs, tablets, and phones can trick the brain into thinking it’s still daytime. Encourage quiet, screen-free activities in the hour before bedtime to help the body produce the sleep hormone melatonin.

Use the Bed Only for Sleep

Beds should only be associated with rest, not homework, play, or screen time. This helps the brain connect being in bed with going to sleep.

Building healthy sleep habits now helps children concentrate better in class, manage emotions, and grow strong both physically and mentally.