Sleep for schoolchildren and teens
School-age children usually need 9–11 hours of sleep and teenagers 8–10 hours, but many sleep clearly less. In puberty the internal clock naturally shifts later, which, together with screens and early mornings, leads to sleep debt. This guide helps parents support their child's sleep without constant arguments.
You will need
- A shared family charging spot
- A separate alarm clock for your child
- A week of sleep tracking together with your child
- A time to talk together
Steps
Find out how your child sleeps now
For a week, track bedtime, falling asleep and waking up together with your child. Work out the actual sleep time and compare it with what their age group needs.
Talk, don't lecture
Agree on a regular rhythm
Move devices out at night
Limit caffeine
Make evenings calm
Use morning light
Recognise warning signs
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