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In this article:
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Kids thrive academically and socially when they get enough sleep and follow a balanced diet.
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Sleep improves attention, behavior, memory and overall health; poor sleep increases risks like obesity and depression.
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Nutritious meals with whole foods support brain development, school performance and long-term wellness.
Help your kids sleep well and eat right this school year
Few things are more important for your kids’ school performance than nutrition and sleep. These two factors can influence not just their academics, but their overall health and well-being.
The benefits of sleep for children
According to the American Academy of Sleep Medicine, getting enough sleep each night is linked to better health outcomes, including improved:
- Attention
- Behavior
- Emotional regulation
- Learning
- Memory
- Mental and physical health
- Quality of life
Not getting enough sleep can cause problems in these areas, as well as increased risk of:
- Accidents
- Depression
- Diabetes
- Hypertension (high blood pressure)
- Injuries
- Obesity
How much sleep do kids need?
Kids aged six to 12 need nine to 12 hours of sleep every night. Teenagers, aged 13 to 18, need eight to 10 hours. It’s difficult for kids to get the amount of sleep they need, so parents should plan accordingly and encourage their kids to develop good sleep habits by getting to bed on time, says Elizabeth Meade, M.D., a pediatrician and medical director of quality for pediatrics at Providence Swedish. It’s also important to have a consistent bedtime routine.
“Elementary school is an age where social activities start to come into play,” Dr. Meade says. “Kids stay up later, they’ve got sports, they’ve got other things happening. Think about what time your child has to wake up for school and then work backward to see if they’re getting to bed on time to get nine to 12 hours of sleep.”
“With teenagers, if you have an option to start a little later in the morning or have your teen sleep as late in the morning as they can, that’s really helpful when it comes to teenage circadian rhythms,” she says. “Ideally, teens are keeping roughly similar sleep schedules throughout the week, rather than staying up until 3 a.m. and then sleeping until noon on weekends, but we do what we can!”
The importance of healthy eating
Good nutrition fuels your child’s brain, eyes, muscles and bones — all the things they need to grow, learn and thrive at school. According to the Dietary Guidelines for Americans, kids should eat foods that have high nutrient density and prioritize whole foods rather than ultra-processed items.
Kids do best when they eat a diet with lean proteins, fruits, vegetables, whole grains and dairy. It’s best to limit sugar, saturated fats and salt from their diets as much as possible, focusing on all the delicious foods that make up a balanced diet rather than on what they can’t or shouldn’t have, Dr. Meade said.
A poor diet can have the same effects as poor sleep: It can have negative impacts on academic performance, as well as overall health, which can lead to illnesses that keep your kids out of school.
Keep in touch with your pediatrician
Parents can learn more about the importance of nutrition and sleep when they schedule a wellness visit with their kids’ pediatrician. This visit is also a great time to discuss immunizations and any behavioral concerns, like anxieties or loss of interest in activities your kids usually enjoy.
“If you ever have a question or concern about a vaccine or something else about your child’s health, or you just want more information, their health care provider is the perfect place to start,” says Dr. Meade.
Your provider will answer questions and provide helpful information and resources. Together, you and your child’s provider can create a plan that supports healthy growth and success in school.
Contributing caregiver
Elizabeth Meade, M.D., is a pediatrician and medical director of quality for pediatrics at Providence Swedish.
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Related resources
Back to school: Vaccines and wellness checks
Back to school: Stress and anxiety in kids
The unique needs of children 6-12 years old
Tips for limiting screen time with kids
This information is not intended as a substitute for professional medical care. Always follow your health care professional’s instructions.
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