08/01/2026
Get ready for the 2026 school year:
PONTEM TIP 1:
School-age kids need 9β12 hours of sleep a night. Homework, sports, and after-school activities, screen time (on computers, TVs, smartphones, and other devices), and hectic family schedules all can lead to kids not getting the sleep they need.
Kids who donβt get enough sleep may be cranky, moody, or hyper, and have behavior problems. They may have trouble learning and paying attention in school.
Help your child create a relaxing routine. It should take about 30 minutes and can include taking a shower or bath, brushing teeth, and quiet activities like reading.
Turn off all screens at least 1 hour before bedtime. Keep TVs, computers, and video game systems out of the bedroom. Turn off cellphones or charge them overnight outside of the room.
It also helps to:
Set regular bedtimes and wake-up times.
To be sure your child gets enough sleep, decide when your child needs to get up for school in the morning and count back 9β12 hours from there.
On weekends, try to stick to the sleep schedule as close as you can. Aim for sleep or wake-up times no more than an hour later than on weekdays.
Keep the bedroom dark, cool, and quiet.
Don't give your child foods or drinks with caffeine (found in coffee, tea, sodas, and chocolate), especially in the late afternoon or evening.
Make sure your child gets plenty of exercise during the day. This can help kids sleep better at night.