Sleep is one of the most important foundations for a child’s well-being. It’s not just about avoiding cranky mornings, good sleep supports children’s ability to learn, focus and maintain emotional balance.
“Quality sleep supports nearly every aspect of a child’s development — from attention and learning to mood and behavior regulation,” explains Anna Hickey, PhD,
associate professor of clinical pediatrics at SIU School of Medicine. “Even small improvements in sleep habits can have a meaningful impact on mental health.”
When children are well-rested, they can concentrate, better manage their feelings and approach new situations with confidence. Understanding how sleep supports brain health is essential for parents, caregivers and educators who want to support children’s growth and well-being.
Sleep needs change as children grow. According to CDC guidelines, recommended sleep duration varies by age, from early childhood through adolescence. For example, a five-year-old needs around 10-13 hours of sleep while a twelve-year-old needs around 9-12 hours. Without enough quality rest, even a good routine can’t compensate for the biological needs. Ensuring children get the right amount of sleep for their developmental stage supports everything from growth to mood stability.
Sleep is essential fuel for learning. During rest, the brain consolidates memories, making it easier for children to retain new information and build on what they’ve learned. Without adequate sleep, attention span shrinks, problem-solving becomes harder and memory recall weakens. In the classroom, these can affect performance and confidence. Children who get consistent, quality rest are more alert, engaged and focused.
Adequate sleep gives children the mental space they need to handle big feelings. When well-rested, children are better able to cope with frustration, recover from disappointments and remain calm in stressful moments. Sleep deprivation disrupts the brain areas responsible for emotional regulation, leading to increased irritability, mood swings and heightened anxiety. For many children, a lack of sleep can make everyday experiences, like sharing toys or finishing homework, feel overwhelming.
Sleep doesn’t just affect how children feel — it can shape how they act. Tired kids may seem hyperactive, impulsive or struggle to follow directions. Sleep problems can sometimes mimic or worsen symptoms of attention-deficit/hyperactivity disorder (ADHD), sometimes leading to misdiagnosis. Prioritizing healthy sleep habits can help reduce behavioral concerns and support more positive interactions at home and school. It’s important that caregivers discuss children’s sleep habits with their pediatrician during health care visits.
Sleep protects children’s mental and emotional health. Research shows consistent, quality sleep strengthens resilience and emotional regulation, while chronic sleep difficulties can increase the risk of anxiety or depression later in life. Establishing healthy sleep habits early provides children with lifelong tools to manage stress and maintain balance.
Parents and caregivers can help children develop healthy sleep habits by:
Sleep is one of the most powerful tools for supporting children’s emotional, cognitive and behavioral health.
“The routines established now can have lasting benefits helping children feel more focused, emotionally steady and ready to take on each day,” notes Dr. Hickey.
If sleep problems persist, consult a health care provider for additional support or guidance.
Amy Starin, PhD, LCSW, Co-author
Amy has over 35 years’ experience working in and leading children’s mental health initiatives in Illinois. She serves as a consultant to the BHWC at UIC in the area of child mental health and the parent support initiative. She has worked as a clinician, supervisor, researcher, policy maker and teacher. Amy specializes in the development of children’s mental health systems of care and integrating mental health care into medical and school settings.
Carrie Welter, LCSW, Co-author
Carrie serves as Project Manager – Visiting Senior Research Specialist for the BHWC at UIC. She supervises and coordinates operations including facilitation of the Parent Support Initiative. Carrie has a background in collaborative curriculum development, staff management, project management and statewide training implementation. Prior to working in training and workforce development, Carrie provided direct services in a variety of practice settings with a focus on children and families.
To increase access to effective behavioral health services through coordinated initiatives to recruit, educate, and retain professionals in behavioral health.
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