Is your child getting enough sleep? If not, it could be taking a toll on their mental health. Sleep plays an important role in emotional well-being, and when kids don’t get enough sleep or have poor sleep, they may struggle with mood swings, anxiety and focus in school.
“Sleep is essential for brain function,” says Jillian Schneider, a Licensed Professional Counselor and Owner of Lifecare & Recovery in Troy. “If you’re not sleeping, you’re not functioning right.”
Yet, many kids and teens are staying up too late, glued to their screens instead of getting the recommended hours of rest. The Centers for Disease Control and Prevention advises 9-12 hours of sleep per night for kids ages 6-12 and 8-10 hours for teens, but late-night scrolling, texting and streaming can cut into that essential rest.
How does sleep affect mental health in kids?
A lack of sleep doesn’t just cause grogginess — it can have serious mental health consequences.
Schneider explains that in young adults, sleep deprivation can trigger mood changes and, in some cases, accelerate the onset of mental health problems like bipolar disorder. “In the young adult years (around 18-20), mood changes can occur because of the lack of sleep. Bipolar disorder would come on sooner if they aren’t taking care of themselves,” she says.
For school-age kids, poor sleep also reduces cognitive abilities, making it harder to concentrate, retain information and problem-solve in the classroom. Over time, this can lead to slipping grades and increase risk of frustration at school.
Practical ways to help kids get better sleep
So, how can parents set their kids up for a good night’s sleep? Schneider offers these expert tips.
1. Power down before bed
It takes time to wind down before sleep, which is why a screen-free bedtime routine is crucial.
“I think routine is probably the most important thing for most people, especially with children,” Schneider says. The brain needs sleep to process everything that happens during the day, and screens can interfere with that process and cause potential sleep problems.
Encourage calming activities before bed:
- Take a warm bath
- Put on pajamas
- Read a book together
Good to know: Video games, in particular, can be too stimulating. “How is that child expected to go to bed after you just stimulated them with a game?” Schneider says.
2. Stay active during the day
Physical activity can help kids fall asleep faster and stay asleep longer. Whether it’s playing outside, joining a sports team or doing an after-school workout, movement can improve sleep quality.
Good to know: The American Academy of Pediatrics recommends kids get 60 minutes of moderate to vigorous physical activity each day.
3. Stick to a consistent bedtime
A predictable sleep schedule helps regulate the body’s internal clock. “When you give a little inch or you say you can watch one more show, that’s when they know they can push a little bit harder,” Schneider warns.
Set a bedtime and stick to it every night — even on weekends.
Good to know: Habits that promote good sleep, commonly called “sleep hygiene,” are vital for children and can lead to better lifelong sleep patterns.
4. Ease anxiety with sensory comforts
For kids who struggle with anxiety, using the five senses can help create a calming bedtime routine:
- Sound – Play soft music or white noise
- Taste – Offer a favorite bedtime snack
- Sight – Dim the lights or use a nightlight
- Touch – Wrap up in a cozy blanket
- Smell – Try lavender or other calming scents
Good to know: Sometimes, simple comforts like snuggling with a pet or wrapping up in a favorite blanket can make a big difference.
The bottom line: sleep contributes to better mental health
Good sleep isn’t just about avoiding crankiness — it’s essential for emotional well-being, academic success and long-term mental health.
Schneider emphasizes that parents and caregivers should be on the same page about sleep expectations. Having a clear, agreed-upon bedtime routine helps ensure kids get the rest they need for their growth and development.
By prioritizing sleep, you’re helping set your child up for success both in school and in life.
This content is sponsored by the Ethel and James Flinn Foundation. Learn more at flinnfoundation.org. Find more articles about mental health at Metro Parent’s A Parent’s Guide to Family Mental Health.
