While many are falling back into regular routines with school back in session, sleep experts are asking parents to make sure their children are getting enough sleep.

Registered Sleep Technician Jennifer Kain with Pella Regional Health Center says sleep deprivation can contribute to lower performance in class, hyperactivity, and mood swings.

“They do the polar opposite of what adults do,” she says. “Adults will get tired, grumpy, and foggy; kids will get crazy, wild, and out of control, there attention span gets shorter, and they can’t focus when they don’t get enough sleep.”

Kain says preschoolers need 11 to 13 hours of sleep, elementary kids need 9 to 11 hours, and teenagers require eight to ten hours. She encourages parents to help their children establish a “go-to-bed” routine when they are younger, and to help kids stick to a schedule as they get older.

“The older a kid gets, the better they usually are with rules, and understanding their limitations,” Kain says.

Kane adds that everyone of all ages should also limit their electronics usage before their regular bedtime.

“I bet if you asked 90% of people what they do before they go to bed–they are on their phone,” she says. “That actually, because of the light, will make you re wake up. Our bodies are light sensentive.”

We have more sleep scheduling tips on Let’s Talk Pella.