Managing Homework and Bedtime Routine: Putting a Steadiness for College-Aged Youngsters – Higher Sleep Council


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As the varsity 12 months will get underway, balancing kids’s homework and bedtime routine can really feel like a tightrope stroll for fogeys. And the wrestle is actual—on one hand, it’s essential for youngsters to get sufficient sleep to assist their cognitive growth, reminiscence consolidation, and studying. However, there’s a variety of homework to be carried out!

We’re right here to information you thru the challenges of balancing homework and bedtime, so your younger students can thrive within the classroom and below the covers.

The Significance of Sleep for College-Aged Youngsters

Keep in mind when naptime felt like a punishment? Seems, sleep is the superhero of cognitive growth. Whereas our children snooze, their brains are busy constructing reminiscence bridges and sharpening their problem-solving expertise. Ample, high quality sleep is the key ingredient to their consideration span, emotional resilience, and sure, even these pop quizzes.

Understanding the Challenges of Homework and Sleep

There are a number of challenges that may make it troublesome for kids to get sufficient sleep. First, there’s the nightly battle of sitting all the way down to deal with homework. After which, the dreaded dilemma of: keep as much as end this task or prioritize sleep and go to mattress? It’s a conundrum each guardian faces.

Too A lot Homework

Many school-aged kids come dwelling with a stack of homework that appears like greater than they will full in a single night time, which generally results in late nights and presumably sleep deprivation.

Display Time

From TVs to smartphones, computer systems to tablets, many kids spend hours every day utilizing digital gadgets. This display time can stimulate the mind, interfering with their sleep and making it troublesome for them to go to sleep.


Children can expertise stressors from quite a few sources, together with educational strain, social calls for, and even household issues at dwelling. This stress could make it troublesome not solely to give attention to homework but in addition to go to sleep and keep asleep.

Crafting a Homework Schedule that Respects Sleep Wants

Image this: a homework schedule that respects each studying and important snooze time. Dreamy, proper? Right here are some things that folks can do to assist your kids create a homework administration schedule that respects their sleep wants:

  • Set limits on homework hours. The Nationwide Sleep Basis recommends that kids ages 9-13 ought to ideally get Sept. 11 hours of sleep per night time, however typically it could actually really feel like their homework workload can eat into these valuable sleep hours. That’s why wholesome time administration habits are important. Educating your youngster how one can prioritize duties and set achievable objectives can considerably impression the variety of hours they spend on homework every night time. In the end, serving to them handle their workload successfully not solely helps their studying journey but in addition ensures they’ve ample time for the standard sleep they want.
  • Prioritize duties. Assist your youngster to prioritize their homework duties in order that they will give attention to an important assignments first and stop feeling overwhelmed or confused.
  • Take breaks. Encourage your youngster to take breaks each 20-Half-hour whereas they’re engaged on homework. Common breaks will assist them keep centered and keep away from getting burned out.
  • Set a bedtime schedule and persist with it. Even on weekends, it’s essential to stay to a daily bedtime schedule to control your youngster’s physique clock and make it simpler for them to go to sleep and keep asleep at night time.
  • Set a “no display” rule for one hour earlier than mattress. The blue mild emitted from screens can intrude with the manufacturing of melatonin, a hormone that helps to control sleep. Limiting display time earlier than mattress will give your youngster’s eyes a break from the blue mild emitted from screens and assist them to wind down after a protracted day. In case your youngster wants to make use of a display earlier than mattress, ending up homework or studying on a pill, be certain their gadgets are scheduled to commonly shift into “night time mode” a pair hours earlier than bedtime.

Establishing a Constant Bedtime Routine

A constant bedtime routine isn’t only a calming ritual; it’s a sleep-inducing magic spell. Winding down with calming actions helps encourage sleep. Listed below are some wholesome sleep habits so as to add to a nightly routine for a seamless transition to dreamland:

  • Studying. Not solely can studying assist enhance your youngster’s literacy expertise, however additionally it is an effective way for them to loosen up and unwind earlier than mattress. 
  • Taking a shower. A heat tub will help to appease the physique and thoughts, making it simpler to go to sleep.
  • Listening to calming music. Create a soothing ambiance and promote sleep with some quiet, calming music.
  • Stretching. Light stretching will help loosen up the physique and thoughts, making it simpler to go to sleep.
  • Meditation. Just like stretching, meditation will help calm the thoughts and physique and promote rest earlier than mattress.

Collaborative Communication Between Mother and father and Youngsters

Putting a stability between homework and bedtime can really feel like a science experiment—tinkering to determine the suitable ratio between implementing the principles and going with the movement or prioritizing wellness and finishing duties. However the fact is, there is no such thing as a magical equation or one-size-fits-all resolution to strike the suitable stability between homework administration and bedtime. 

In reality, a 2018 Higher Sleep Council examine discovered that homework-related stress is a major concern for highschool college students, with greater than three-fourths (75%) citing it as a supply of stress. The examine additionally discovered that college students spending extreme time on homework (39% spending 3+ hours) could expertise elevated stress with out proportional educational advantages, additional underscoring the necessity for a extra considerate strategy to homework and its impression on sleep.


A method to assist discover the suitable stability to your youngsters? Protecting a line of open communication. Discuss to your youngsters about their schoolwork and sleep wants. Our recommendation?

  • Get their perception. Ask them about how a lot homework they’ve every night time and the way lengthy they suppose it’d take them to complete.
  • Arrange their workload. Get a homework planner to assist them to prioritize their duties and set achievable objectives.
  • Encourage participation. Contain them in crafting their routines, empowering them to take cost of their schooling and sleep.
  • Work collectively. In the event that they’re feeling overwhelmed or confused, work collectively to search out options.


This isn’t nearly bedtime routine; it’s about fostering accountability and discovering stability.

Discover extra sleep-related sources, ideas, and analysis at


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