Wellbeing
Why is sleep important?
When your child sleeps well, they’ll be happy and have plenty of energy for the day ahead. Good quality sleep helps your child concentrate, remember things, and manage their emotions and behaviour. This all helps your child learn well at school.
Getting enough sleep is also important for your child’s health. That’s because it strengthens their immune system and reduces their risk of infection and illness. And sleep helps children grow. For example, children’s bodies produce growth hormones when they’re asleep.
How much sleep do kids and teens need?
Every child needs a different amount of sleep, which changes as they age.
As a guide:
- Children aged one to three years old need 12 to 14 hours
- Children aged three to six years old need 10 to 12 hours
- Children aged seven to 12 years old need 10 to 11 hours
- Children aged 13 to 18 years old need 8 to 10 hours.
How to help your child sleep well
A good night’s sleep is about getting to sleep, staying asleep, and getting enough good quality sleep. Here are ideas that can help your child get the sleep they need.
Bedtime routine
A bedtime routine is very important at this age. It helps your child wind down from the day and feel ready for sleep.
For example, a child who normally goes to bed at 7.30 pm might have a bedtime routine that looks like this:
- 6.45 pm – put on pyjamas, brush teeth, go to the toilet.
- 7.15 pm – quiet time in the bedroom with a book and a bedtime story or quiet chat.
- 7.30 pm – goodnight and lights out.
Relaxing before bed
After a big day at school, your child might still be thinking about the day’s events and worries. If your child’s mind is busy at bedtime, it can be difficult for them to fall asleep.
You can help your child relax for sleep and sleep better by making time for calm, quiet activities in your child’s bedtime routine. For example, you could play gentle music, read a story together, or encourage your child to have a bath before bed. You can also help your child practice breathing exercises or muscle relaxation.
Good daytime and night time habits for better sleep
These habits might help your child sleep better:
- Keep regular sleep and wake times, even on the weekend.
- Turn computers, tablets and TV off an hour before bedtime.
- Have a quiet and dimly lit place to sleep.
- Get plenty of natural light during the day, especially in the morning.
It’s a good idea to talk with your GP if you’ve been encouraging your child to try good sleep habits and this doesn’t seem to be helping.
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