From news.ubc.ca
UBC paediatric neurologist Dr. James Lee explains why your kids need a good night’s sleep — and how to help them get it
The start of the school year brings a new pencil case, fresh sneakers — and early mornings. If your kids are struggling to get quality sleep before the start of the school day, you’re not alone: one in four children in Canada are not getting enough sleep. That can have health effects that go beyond daytime drowsiness, says UBC paediatric neurologist Dr. James Lee.
We spoke with Dr. Lee, clinical assistant professor in the department of paediatrics at UBC and sleep medicine specialist at BC Children’s Hospital, about why healthy sleep is so important for children and how families can ease them back into the new school year feeling rested.
What are three ways to transition kids back into a school sleep routine?
Transition gradually. Focus on shifting wake-up times earlier first, rather than bedtime. Going to bed earlier doesn’t necessarily lead to waking earlier and can even cause difficulty falling asleep or insomnia. Instead, gradually wake up earlier each morning in the days before school starts and keep a consistent sleep-wake schedule, even on weekends.
Get exposure to bright light in the morning, which helps move the circadian rhythm earlier and naturally makes it easier to wake up. In the evening, avoid caffeine sources, such as chocolate and pop, and avoid screens for at least one hour before bedtime.
Screens emit high-frequency blue light that suppresses our brain’s melatonin secretion and production. Melatonin is the hormone that tells our bodies when it’s time to go to sleep, so when it’s suppressed, it makes it harder to fall asleep. Also, engaging or stimulating content on the screen can keep the mind active, making it harder to settle down.
How much sleep do children and teenagers need?
The Canadian Paediatric Society recommends nine to 12 hours per day for ages 6 to 12, and eight to 10 hours for teenagers — although many teens fall short due to factors including smartphones and academic pressures. While these guidelines provide a general benchmark, it’s important to remember that every child is different. What matters most for any individual child is whether they seem well-rested and are functioning well during the day.
How do sleep patterns change as children age?
Total sleep time gradually decreases from infancy through adolescence, and naps typically disappear by the preschool years.
A key shift for school-age children and teens is in their circadian rhythm — the internal body clock that governs sleep and wake times. As children enter adolescence, they naturally want to stay up later and wake up later. As a result, teens tend to be more alert and cognitively effective later in the morning.
How does sleep affect children’s health and development?
Sleep supports learning, concentration, memory consolidation, mood and behaviour regulation and executive functioning — so it’s especially critical for children who are constantly absorbing new information. It also plays a role in healthy physical growth and blood sugar regulation. Lack of sleep or fragmented sleep also has long-term health impacts, such as an increased risk of diabetes, heart disease, hypertension, stroke and dementia later in life. Sleep deprivation can also lead to an increased risk of accidents and injury.
What should parents do if their child has trouble sleeping?
Insomnia can stem from poor sleep hygiene, anxiety, restlessness or a medical issue. Start by identifying possible causes, such as screen use, caffeine, medications, anxiety or other medical issues that are causing discomfort or pain.
One condition that is often overlooked – but is fairly common – is restless legs syndrome, which causes an uncontrollable urge to move when trying to lie still. Obstructive sleep apnoea, which causes difficulty breathing at night, is another common, but underrecognized, condition. Listen for snoring, pauses in breathing or gasping.
If your child is having sleep difficulties, keeping a sleep diary over several weeks can help you and your doctor identify the cause.
When should parents seek medical advice?
See a doctor if your child sleeps too little or too much without a clear reason, or shows symptoms like snoring or restlessness. Excessive daytime sleepiness is uncommon in younger children and may signal an underlying issue. Daytime problems with concentration, attention, dysregulation or excessive irritability — combined with night-time sleep concerns — are also good reasons to seek medical attention.
https://news.ubc.ca/2026/09/three-tips-to-get-your-kids-back-on-a-healthy-sleep-schedule/
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