Back-to-School Sleep Guide: Helping Kids and Teens Sleep Better for a Successful School Year

By Trevor Davis, Chief People Officer, Nest Bedding

As parents, we spend countless hours preparing our children for a new school year. We shop for backpacks, new shoes, notebooks, and all the supplies they will need to be successful.

But one of the most important tools for success is not something you can purchase in the school supply aisle.

It is sleep.

As a father, I know this challenge personally. We had two boys who were true night owls. If they had their choice, bedtime would have been somewhere around midnight every night. Like many parents, we had to remind them that bedtime was not about ending the fun. It was about preparing them for tomorrow.

Looking back, I am grateful we stayed consistent. We knew sleep helped them learn better, regulate their emotions, support their health, perform in sports, and simply enjoy being kids.

Today, as Chief People Officer at Nest Bedding, I spend my days thinking about what helps people thrive. Whether it is an employee preparing for an important meeting or a student walking into their classroom, I have learned one simple truth:

Tomorrow's performance begins with tonight's sleep.

Why Sleep Matters More Than Ever During the School Year

Research consistently shows that quality sleep is one of the biggest contributors to learning, memory, behavior, and overall health.

According to the American Academy of Sleep Medicine, children ages 6 to 12 should regularly get 9 to 12 hours of sleep per 24 hours, and teenagers ages 13 to 18 should get 8 to 10 hours per 24 hours.

Unfortunately, many students are not getting enough rest. CDC data from middle and high school students found that a majority of students reported too little sleep on school nights.

Better Sleep Helps Kids

Quality sleep supports nearly every aspect of a child's development. Children who get enough sleep are more likely to:

• Stay focused in class
• Remember what they learn
• Manage stress and emotions
• Support overall health throughout the year
• Perform better in sports and activities
• Have more energy throughout the day

On the other hand, inadequate sleep has been associated with attention and behavior challenges, mood difficulties, lower academic performance, and poorer overall health outcomes. That does not mean every hard morning is a sleep problem, but it does mean sleep deserves a real place in back-to-school planning.

Simply put: sleep does not take time away from learning. It prepares the brain to learn.

Why Teenagers Naturally Stay Up Later

Many parents wonder why their teenager suddenly wants to stay awake until midnight. The answer is partly biological.

During puberty, teenagers experience a shift in their internal body clock that naturally makes them feel alert later in the evening. Add homework, sports, social media, gaming, and smartphones, and bedtime can quickly get pushed later and later.

That is one reason the American Academy of Pediatrics supports later school start times for teenagers whenever possible.

While parents cannot control every school schedule, we can help create routines and environments that encourage better sleep.

7 Back-to-School Sleep Tips

1. Start Earlier Than You Think

Do not wait until the night before school starts. Begin moving bedtime earlier by about 15 to 20 minutes each night during the week before school begins.

2. Create a Technology Curfew

Phones, tablets, TVs, and gaming systems can all stimulate the brain and keep attention active. Try putting devices away at least 30 to 60 minutes before bedtime, and consider charging phones outside the bedroom.

3. Keep a Consistent Schedule

Sleeping until noon every Saturday makes Monday mornings much harder. Keeping bedtime and wake-up times relatively consistent, even on weekends, helps regulate your child's internal clock.

4. Build a Relaxing Bedtime Routine

A consistent routine tells the brain it is time to wind down. Reading together, packing tomorrow's backpack, taking a shower, or simply dimming the lights can all help prepare children for sleep.

5. Create a Better Sleep Environment

Children sleep best in rooms that are cool, quiet, dark, and comfortable. The mattress, pillow, sheets, and protective layers all contribute to that comfort, especially when a child is moving from a summer schedule into school-year structure.

6. Watch Afternoon Caffeine

Many teenagers do not realize that energy drinks, soda, coffee, tea, and even chocolate can interfere with falling asleep later that evening. A simple family rule around afternoon caffeine can prevent a lot of bedtime frustration.

7. Make Sleep a Family Value

Kids often follow our example. When parents prioritize healthy sleep, children begin to see rest as an investment, not a punishment.

Why the Right Mattress Matters

Children spend nearly one-third of their lives sleeping. During those hours, their brains organize memories, their bodies recover from the day, and they continue to grow.

An old, sagging, or uncomfortable mattress can make it harder for a child to settle, stay comfortable, and wake up feeling ready for the day. The best mattress for kids should provide:

• Proper support
• Comfortable pressure relief
• Breathable materials
• Long-lasting durability
• Plenty of room to grow

How Nest Bedding Supports Growing Sleepers

At Nest Bedding, we have always believed that better sleep creates better lives. For families, that starts with building a sleep space that is comfortable, washable, age-appropriate, and realistic for everyday life.

For children who need a supportive foam mattress, the Puffin Kids Bed is designed specifically for younger sleepers and uses CertiPUR-US certified foams.

Families looking for natural materials can explore the Lark Natural Kids Bed, which combines natural latex with comfort designed for growing children.

A great mattress also needs the right pillow. The Easy Breather Jr. Pillow is adjustable, so parents can customize the fill as their child's comfort needs change.

Protective layers matter, too. A washable mattress protector can help keep a child's bed fresher through spills, allergies, and everyday use. Nest Bedding offers both the Kids Organic Cotton Waterproof Mattress Protector and the Kids Cooling Cotton Waterproof Mattress Protector.

To finish the sleep space, breathable kids sheets can help the bed feel comfortable through the school year. Families can choose the Kids TENCEL Sheet Set + Pillowcases, the Kids Crinkle Percale Organic Cotton Sheet Set + Pillowcases, or browse the full Kids & Baby collection.

If you are not sure which mattress is right, the Nest Bedding Mattress Builder can help narrow the options.

Better School Days Begin the Night Before

Looking back, my boys probably did not appreciate us enforcing bedtime. But now I realize we were not simply sending them to bed. We were giving them every opportunity to succeed.

Today, I see that same principle in my work. Whether someone is preparing for algebra, soccer practice, or leading a business meeting, people perform better when they are rested.

As you prepare your family for another school year, do not just think about backpacks and lunch boxes.

Think about bedtime. Think about healthy routines. Think about creating a bedroom where your child can truly recharge.

Because every successful school day begins the night before.

Frequently Asked Questions

How much sleep do school-age children need?

Children ages 6 to 12 should regularly get 9 to 12 hours of sleep per 24 hours.

How much sleep do teenagers need?

Teenagers ages 13 to 18 should regularly get 8 to 10 hours of sleep per 24 hours.

Why do teenagers stay up so late?

Puberty can shift a teen's internal body clock later, making it harder to feel sleepy early in the evening. Homework, activities, phones, and social time can push bedtime even later.

What is the best mattress for kids?

A quality kids mattress should provide supportive comfort, durable materials, breathable construction, and enough room for a growing body. The right choice depends on the child's size, sleep position, comfort preferences, and whether the family prefers foam or natural materials.

When should I replace my child's mattress?

If the mattress is sagging, uncomfortable, noisy, damaged, or too small for your child, it is probably time to reassess. A growing child may also need a different bed size or a mattress with better support as their body changes.

About the Author

Trevor Davis serves as the Chief People Officer at Nest Bedding, where he focuses on helping people thrive through healthy workplace culture, leadership, and well-being. He volunteers with national nonprofits on children's and teen issues. As a father and people leader, Trevor believes better sleep is one of the greatest investments families can make in their children's health, learning, and future success.

References

• Centers for Disease Control and Prevention. Sleep in Middle and High School Students.
• Paruthi S, Brooks LJ, D'Ambrosio C, et al. Recommended Amount of Sleep for Pediatric Populations: A Consensus Statement of the American Academy of Sleep Medicine. Journal of Clinical Sleep Medicine.
• National Institute of Neurological Disorders and Stroke. Brain Basics: Understanding Sleep.
• American Academy of Pediatrics. School Start Times for Adolescents. Pediatrics.