Sleep Health
Sleep supports growth and development, fosters resiliency and has been recognized as a priority for the health, well-being and learning of students.
The American Academy of Pediatrics recognizes insufficient sleep as an important public health issue that significantly affects the health and safety, as well as the academic success, of middle and high school students.
The Fairfax County Youth Survey , a comprehensive, anonymous and voluntary survey given each year to students in grades 6, 8, 10 and 12, examines behaviors, experiences and other factors that influence the health and well-being of Fairfax County's youth. The results provide a snapshot of the county's youth and serve as a barometer of the community's effectiveness fostering healthy choices in young people. The Youth Survey is a collaboration of Fairfax County Government and the Fairfax County Public Schools. In the 2019 Fairfax County Youth Survey , only one third of students reported sleeping eight or more hours per night. As students get older, they are less likely to report at least 8 hours of sleep per night.
Family Activities to Promote Sleep
Healthy sleep habits are helpful for the whole family.Consider engaging in some of the following activities to promote healthy sleep habits as a family.
Elementary School
Focus:Establishing routines, calming down, and understanding why bodies need rest.
- Concept:Students in early grades learn the importance of a regular bedtime routine and methods to calm down before sleeping.
- The Activity:Have your child draw or cut out pictures representing steps in their bedtime routine (e.g., brushing teeth, putting on pajamas, reading a book). Glue them onto a poster in order.
- Family Connection:Discuss "calming" activities versus "exciting" ones. Practice one calming activity together, such as deep breathing or reading a quiet story, to prepare for sleep.
- Concept:Identify alternatives to screen time, as screens can make it harder to fall asleep.
- The Activity:Create a "Screen-Free Jar." Write down fun activities that don't use screens (like drawing, building blocks, or playing outside) on slips of paper. When the child wants to watch TV/iPad/device before bed, pick a slip from the jar instead.
- Family Connection:Complete the activity together and talk about how you do or do not feel after (relaxed, sleepy, excited, energized).
- Concept:Elementary students (ages 6-12) generally need 9–12 hours of sleep.
- The Activity:Make a chart for National Sleep Week. If the student goes to bed at a time that allows for at least 9 hours of sleep, they get a sticker for the next morning.
- Family Connection:Discuss if they felt more awake or energetic this week compared to others. Identify routines that helped ensure at least 9 hours of sleep.
Middle School
Focus:Sleep hygiene, sleep debt, and the science of sleep.
- Concept:Sleep hygiene strategies support optimal sleep. This includes having a bedroom that is dark, quiet, and relaxing.
- The Activity:Have the student perform a "bedroom audit" - Is it dark? Is it quiet? Is the temperature comfortable (cool)? Are devices kept outside of the bedroom?
- Family Connection:Work together to make one change to the bedroom to improve sleep hygiene, such as moving a charging station to the kitchen or getting blackout curtains.
- Concept:Understanding the difference between "sleep deprivation" (not getting enough sleep) and "sleep debt" (the cumulative effect of lost sleep).
- The Activity:Have students log their sleep for three days. Compare their actual sleep to the recommended 8–10 hoursfor teens. Calculate their "sleep debt" if they are under the limit.
- Discussion:Discuss how they feel on days with high sleep debt (e.g., moodiness, trouble concentrating) versus fully rested days.
- Concept:Engaging the family to create a personal plan to meet guidelines.
- The Activity:Hold a family meeting to set a "Digital Curfew"—a specific time when all electronic devices in the house are turned off.
- Family Connection:Identify ways to hold each other accountable to the “digital curfew”. Discuss the impact on the family of putting screens away.
High School
Focus:Long-term health consequences, academic performance, and driving safety.
- Concept:Explain the benefits of sleep on mental/academic performance and the relationship between sleep deficiency and chronic disease or injury.
- The Activity:Students track two variables for the week: 1) Hours of sleep and 2) A personal performance metric (e.g., a grade on a quiz, athletic performance, or general mood rating 1-10).
- Family Connection:At the end of the week, look for correlations. Did more sleep lead to better focus or mood? This reinforces the connection between sleep and executive functioning. Parents/caregivers share their observations with their child.
- Concept:Sleep deprivation increases the risk of injury, including motor vehicle crashes.
- The Activity:Watch a documentary or read an article about drowsy driving together. Discuss specific strategies to avoid driving while tired (e.g., power naps, calling a ride).
- Family Connection:Create a "Safe Ride" agreement where the teen agrees to call home rather than drive if they are too exhausted, emphasizing safety over punishment.
- Concept:Creating a personal wellness plan for sleep to prevent chronic disease.
- The Activity:Have the student write a SMARTgoal (Specific, Measurable, Attainable, Relevant, Timely) for their sleep.
- Example: "I will increase my sleep duration by going to bed at 10:30 PM (instead of 11:30 PM) on school nights for the next two weeks to improve my focus in first period."
- Family Connection: Discuss success in meeting the goal and provide support or suggestions to help meet the goal.
Sleep in Virginia Standards of Learning for Health Education
The Virginia Department of Education (VDOE) 2020 Standards of Learning for Health Education emphasize the importance of sleep. Topics instructed in FCPS health education include sleep hygiene, effects of sleep on health, setting a sleep goal, consequences of sleep deprivation, and the relationship between sleep deficiency and chronic disease and increased risk for injury and substance use. In addition, sleep education is included in physical education for grades 7, 9, and 10 to meet VDOE standards of learning for physical education. Students apply knowledge of the importance of sleep to personal goal setting, analysis of their behaviors, and wellness planning. The chart below provides an overview of the health and physical education standards of learning related to sleep.
The Standards of Learning for Health Education are divided into three strands:
- Essential Health Concepts,
- Healthy Decisions, and
- Advocacy and Health Promotion.
| Grade Level | Standards |
|---|---|
| Kindergarten | 1.f Recognize the importance of a regular bedtime routine and enough sleep. 3.f Describe ways to calm down before bed to prepare for sleeping. |
| First | 1.e Identify behaviors that promote health and wellness, including personal hygiene, sleep, physical activity, and healthy food choices. 2.e Determine how sleep habits affect mood and academic performance. 3.e Promote behaviors that impact health and wellness. |
| Second | Not included in SOLs |
| Third | 1.e Describe the benefits of getting enough sleep and the consequences of the use of electronic devices (i.e., screen time) on sleep. 2.e Evaluate how sleep, physical activity, screen time, and healthy food and beverage choices affect one’s personal health. 3.e Set a goal for a positive health practice and monitor progress. |
| Fourth | 1.e Describe the benefits of rest, sleep, and a physically active lifestyle. 2.e Explain how physical activity, rest, and sleep affect physical and mental health. 3.e Create a plan to meet the daily requirement for physical activity, rest, and sleep, using valid and reliable resources. |
| Fifth | 1.f Explain the effects of physical activity, sleep, and personal health habits and behaviors on heart health. 3.f Support family and peers in making positive food, physical activity, and sleep choices that promote heart health. |
| Sixth | 1.g Describe persuasive tactics used by various types of media. 2.g Analyze a variety of media to identify tactics used to persuade consumers regarding physical activity, nutrition, sleep, or other areas of personal health products. 3.f Monitor personal progress toward physical activity, nutrition, and sleep goals. 3.g Analyze the reliability of health product claims for physical activity, nutrition, sleep, or other areas of personal health. |
| Seventh | 1.g Evaluate the impact of sleep and rest on physical, social, and emotional health and on cognitive performance. 2.g Compare current personal sleep and rest habits with recommended guidelines for teenagers. 3.g Engage family to create a personal plan to meet recommended guidelines for sleep and rest. |
| Eighth | 1.g Explain the difference between rest, sleep, sleep deprivation, and sleep debt. 2.g Identify sleep hygiene strategies to support recommendations for optimal sleep. 2.h Describe preventive health measures, including immunizations, regular health and medical screenings, nutrition, physical activity, sleep, and limiting personal technology use, in preventing diabetes, heart disease, stroke, cancer, obesity, and other chronic diseases. 3.g Create Specific, Measurable, Attainable, Relevant and Timely (S.M.A.R.T.) goals to get optimal sleep to promote cognitive performance and academic success. |
| Ninth | 1.d Describe the prevalence, causes, and long-term consequences of unhealthy eating, sleep deprivation, extended screen time, and sedentary lifestyle. 2.d Explain the physical, mental, and academic benefits of proper nutrition, sleep and rest, physical activity, maintaining a healthy body weight, and other personal wellness behaviors. 3.d Design a wellness plan for physical activity, sleep, rest, and nutrition to meet current health goals. |
| Tenth | 1.c Explain the physical, mental, social, and academic benefits of sufficient sleep and the relationship between sleep deficiency, chronic disease, and the increased risk for injury and substance use. 3.c Create or modify a personal wellness plan for physical activity, sleep, personal hygiene, and other health-enhancing behaviors to prevent com municable and chronic disease. |
Sleep in Virginia Standards of Learning for Physical Education
In the physical education standards, sleep is included in standard 5 Energy Balance.
| Grade Level | Standards |
|---|---|
| Seventh | 5.g Explain the importance of sleep for energy balance. |
| Ninth | 5.d Design and implement a plan to maintain an appropriate energy balance for a healthy, active lifestyle, to include intake, expenditure (levels of intensity), and sleep. |
| Tenth | 5.d Evaluate current and future sleep needs. |
FCPS Resources
- View information on Student Wellness: Ways to Bring Balance into Your Life
- View information on Sleep Deprivation and How it Affects Attendance
