Band-Aid Bulletin: Back-to-school healthy sleep habits

As students across Stanwood-Camano head back to classrooms, our school nurses have a simple back-to-school reminder for families: Don’t underestimate the power of a good night’s sleep!

Getting enough sleep helps students arrive at school ready to learn, focus, participate, manage emotions, and take on the day. Children ages 6-12 generally need 9-12 hours of sleep each night, while teens ages 13-18 need 8-10 hours.

After a summer of later nights and sleeping in, getting back into a school routine can take some adjustment. Families can help by gradually moving bedtimes and wake-up times earlier and keeping them fairly consistent, even on weekends.

A few tips from our school health team:

• Create a predictable bedtime routine, such as brushing teeth, reading, or having some quiet time before bed.
• Keep bedrooms cool, dark, and quiet when possible.
• Consider a family “technology curfew.” Phones, tablets, TVs, and gaming devices can make it harder to wind down. The CDC recommends turning off electronic devices at least 30 minutes before bedtime.
• Limit caffeine later in the day and avoid large meals close to bedtime.
• Encourage regular physical activity during the day.
• Make healthy sleep a family priority — adults can model good sleep habits, too!

Families know their children best, so pay attention when sleep struggles become a pattern. Frequent difficulty falling asleep, loud or regular snoring, pauses in breathing while sleeping, significant daytime sleepiness, or ongoing difficulty waking up for school are all worth discussing with your child’s healthcare provider.

Our nurses see every day how a student’s overall health and well-being can affect their experience at school. A well-rested student is better prepared to learn, connect with others, and make the most of the school day.

Here’s to a healthy, well-rested start to the 2026-27 school year!

The Band-Aid Bulletin is a monthly feature from the Stanwood-Camano School District Health Services team, sharing helpful information and tips to support the health and well-being of our students and families.