Sleeping

A good bedtime routine is important to help our children (and ourselves) get the vital sleep they need and it is good for our wellbeing. While we sleep our body will rest and repair itself and helps boost our immune system, helping prevent us from getting run down and unwell.

A good night's sleep encourages the release of hormones to help our children grow and regulate appetite. It also helps with concentration, mood and learn more effectively.

The amount of sleep a child and young person needs will vary by age , typically a 5 year old will need 11 hours a night , 10 year old 9 ¾ hours and a 14-16 year old 9 hours a night.

• Begin the bedtime routine an hour before bed, beginning with a short bath of no more than 20 minutes - longer baths are more stimulating, cleaning teeth, pyjamas, using the toilet and maybe a nice story. Try to stick to the same routines and times consistently, even during the school holidays and weekends. The use of visual timetables can be a useful tool to help children learn their bedtime routine. 

• Try to keep the sleep environment clutter free, dimly lit and well ventilated - a bedroom temperature of around 18 degrees is a good guide.  

• Many of our electronic devices emit a blue light, which prevents the brain from being able to switch off and prepare to sleep, discouraging the production of melatonin. Avoid the use of phones, tablets, laptops and televisions for an hour before sleeping.

• Try relaxing activities such as puzzles, colouring, lego and reading to help wind down. Try to avoid physical activity in the period before beginning the bedtime routine.

•  Also try to avoid sugary snacks or drinks or drinks with caffeine in them. 

•  Try to encourage your child to self settle when going to bed. Sleep associations are created when a child’s sleep environment changes, such as falling asleep with a parent, who then leaves - if a child then stirs and the parent is not there they will not be able to settle themselves to sleep again

More resources

• Teen sleep Hub:  teensleephub.org.uk

• The Sleep Charity: https://thesleepcharity.org.uk/information-support/children/

• The Children's Sleep Charity:  www.thechildrenssleepcharity.org.uk

• Cerebra: cerebra.org.uk