Are our children too tired to learn? Why sleep is essential to academic success!

Children juggle a lot in our modern world: schoolwork, tutoring, sports, extracurriculars… the list goes on! It’s no small wonder then that some children don’t get the sleep they need to perform at their best. A 2023 NHS study found that 37.8% of children aged 8 to 16 had trouble sleeping 3 or more times in any given week.

Sleep is essential to brain function and is what all mammals need to live – to form and maintain the pathways in one’s brain that aid learning and creating new memories.

We talk about how to strike the perfect balance and why sleep is a non-negotiable you should take into consideration when maximising your child’s wellbeing, first and foremost, as well as ensuring they are equipped for their journey to academic success!

How much sleep do our children need?

Depending on their developmental stage, children may need 9 to 12 hours of sleep or even more! This may sound like a lot on paper, especially as school already takes a large chunk out of the allotted hours one has in a day, but sleep is an essential building block to brain development, which shouldn’t be brushed aside.

Sleep is critical for memory, focus and mood, and children who sleep less than the recommended hours showed differences in brain structure, risk of mental health problems, and thinking – this applies to teenagers too!

The effect of tiredness on academic performance

A sleep-deprived child may appear distracted or unmotivated to learn in the classroom and may also struggle to retain what they are taught in lessons, either by their tutor or teacher. Sometimes, what may be a ‘learning issue’ can really just be a ‘rest issue’. 

In fact, the Sleep Foundation highlights that the symptoms displayed by over-tired children can mimic the effects brought on by ADHD. As for children that have been diagnosed with ADHD, up to 70% of them have difficulty falling asleep! This builds a strong case for how sleep disturbances may partly underlie academic difficulties experienced by some pupils with neurodevelopmental conditions.

Avoiding overscheduling and overloading

Whilst it’s important to get the most out of every minute of the day (carpe diem as it were), too many late nights compounded by back-to-back activities will exacerbate existing sleep difficulties.

In terms of tutoring, try to choose earlier tutoring sessions rather than late evening sessions or build in a wind-down time before bedtime to create consistent sleep habits. While convenient for parents, tutoring after 9pm might not align with their children’s recommended hours of sleep.

Children can also benefit from independent, self-directed activities in structured blocks of time, which force them to think for themselves and develop ownership in their learning. These activities do require self-regulation and problem-solving - all of which are strengthened by a good night’s rest.

Building a balanced routine

When it comes to sleep, the structure and routines set up before retiring to bed are fundamental to ensuring whether the night ahead will be one of bliss or nightmares. 

A key tip is to limit screen time before your child hits the sheets. Light from electronics like televisions and phones suppress melatonin levels and delay sleepiness, so a good rule of thumb is to put away electronic devices at least an hour before bedtime. Almost half of primary school students said that they used screens just before bed, according to a BBC finding, so if your child finds it difficult to put the tablet down, show don’t tell – setting a good example can be just as vital. As a family, engage in quiet activities before bed which can include reading or doing a mindfulness activity.

Another step to implement into your child’s sleep hygiene is to keep a consistent bedtime. Children, in particular teenagers, are shown to imitate their parents to a certain extent when it comes to sleeping, so stay on top of your sleep schedule and be a model of best practice.

If your child is really struggling, it’s important to seek professional, medical support, who can offer behavioural strategies or medication, in some cases.

One of the best things a parent can do for their child is to work with their natural rhythms and promote sustainable sleep habits. Remember, when kids are well-rested, they will be able to reap the endless benefits that follow!

---

Blog Post Crafted by Cheryl

Cheryl manages our Admin Team, and is a qualified teacher with 5 years' experience in schools across England and Canada.

Cheryl graduated from University of Toronto with a Bachelor of Education. She tutored secondary school students in English for over nine years in Canada.

Cheryl speaks Cantonese, English and French, and in her spare time, she can be found illustrating and reading children’s books for inspiration.