Sleep and rest
Sleep isn’t just downtime – it’s necessary to keep us alert and healthy. And there are few more stressful things for a parent than endless broken nights. We’ve looked at why sleep matters, and how to encourage restful, restorative nights – for the whole family.
Why does children’s sleep matter?
Our brains use sleep to file away the day’s learning and reset our moods, and our bodies use it to repair. For children, sleep is essential for healthy growth, learning and development.
An overtired child may appear grumpy, tearful, hyperactive or unable to focus – not necessarily sleepy. A well-rested child is able to keep their energy and concentration levels steady throughout the day, helping them to learn and preventing difficult behaviour.
How much sleep do children need?
Sleep needs vary, but as a rough guide, primary school aged children need 9 to 11 hours of sleep each night1. A few hours less every now and then won’t do any harm, so long as that’s not every night.
How to build a bedtime routine that sticks
A good bedtime routine is the easiest path to good sleep. Here are a few tips:
Bathtime: calm but fun
Wind-down: dim lights, lower noise, cool room
Read together: even when they can read alone
Be consistent: try to keep bedtime and waking times similar at weekends and in the holidays
Devices and sleep
Set a screen cut-off time before bed – blue light from TVs and tablets can trick the body into thinking it’s still daylight.
If your child likes noise while they fall asleep, choose an audiobook, sleep app or gentle music instead of something with a screen.
Signs of a sleep problem
Bedtime resistance, night terrors and insomnia are all common for primary aged children and will usually resolve in time. But talk to your GP if your child:
Snores, breathes through their mouth or pauses breathing
Has persistent difficulty falling or staying asleep, despite a consistent routine
Has sleep problems alongside low mood or anxiety
Persistently wets the bed.
You might also want to let your child’s teacher know, so they can be alert for signs of tiredness in class.
