252. Middle School & High School Sleep: How to Help Your Child Succeed This School Year

The back-to-school season isn't just an adjustment for preschoolers and elementary-aged children. In many ways, the tween and teen years present the biggest sleep challenge of all. As children move through puberty, their circadian rhythm naturally shifts later, making it harder to fall asleep early, just as school start times require earlier wake-ups. Add in homework, sports, extracurricular activities, social lives, and screens, and many middle and high school students are functioning with far less sleep than they need. In this episode, Allison explains what's actually happening to your tween or teen's brain and body during adolescence, why so many older children are chronically sleep deprived, and the practical steps parents can take to help. She discusses the latest research on teen sleep, the connection between sleep and academic performance, anxiety, depression, athletic performance, and emotional regulation, and why helping older kids prioritize sleep may be one of the greatest gifts parents can give them. Whether you have a middle schooler who's suddenly impossible to wake up or a high school student staying up late to finish homework, this episode offers practical, research-backed strategies to help your child get the sleep they need to thrive. ### In this episode, Allison discusses: - Why puberty naturally shifts a child's circadian rhythm - How much sleep tweens and teens actually need - Why school schedules work against adolescent biology - The latest research showing teens are getting less sleep than ever before - The connection between sleep, learning, memory, and academic performance - How sleep deprivation affects anxiety, depression, and emotional regulation - Why sleep deprivation can mimic ADHD symptoms - Signs your tween or teen is simply "getting by" instead of thriving - Why weekend sleep-ins and long naps can make school-week sleep even harder - The importance of consistent sleep schedules - How screens, late-night texting, and homework affect sleep - Why Allison doesn't recommend screens in bedrooms - The role bedtime routines still play during the teen years - Thoughts on melatonin use for adolescents - Practical ways parents can help older children prioritize sleep   Resources mentioned: Episode 187. Teen Sleep & Anxiety: What a 12th Grader Wants Parents to Know with Lizzie Pisani  Episode 249. Preschool Sleep Schedule: How to Get Ready for Back to School  Episode 250. Starting Kindergarten? How Sleep Can Make the Transition Easier  Episode 251.How to Help Your Elementary School Child Sleep Better This School Year    Wondering if your child is getting enough sleep? Allison's free guides take the guesswork out of bedtime. Learn the optimal sleep ranges for every age so your little one can feel their best, day after day. Get your free copy now: 0-2 Years Old or 3 to 10 years old From baby sleep to toddler sleep, daycare naps to sleep training—*How Long 'Til Bedtime?* is the podcast for parents who want practical, guilt-free sleep tips they can actually use. Hosted by pediatric sleep coach Allison Egidi, each episode delivers real solutions for every stage—from navigating newborn sleep struggles and weaning night feedings to helping your 3-year-old fall asleep independently (and stay asleep!). Whether you're trying to make sense of daycare sleep patterns, craving your evenings back, or simply need a working mom podcast to keep you grounded, you're in the right place. Want more from Allison? Sign up here to get her weekly email with podcast updates and other helpful parenting topics. Enjoying *How Long 'Til Bedtime?* Your rating and review help Allison reach and support more parents. - On Apple Podcasts: Click here, scroll to the bottom, rate the show, and tap "Write a Review." - On Spotify: Click here to leave a rating or review. Don't miss an episode—subscribe so you're always up to date! Connect with Allison: Instagram | Facebook | Website | YouTube