Quality sleep is important for children’s growth and development.
Benefits of a good night’s sleep include:
- Performing better at school
- Ability to react more quickly to situations
- A more developed memory
- Learn more effectively
- Ability to problem solve
- Less susceptible to colds and other minor ailments
- Less irritable
- Better behaved
Research has also found that our sleeping pattern and eating behaviours can affect each other.
How much sleep do children need?
| Age | Average sleep requirements |
| 1-2 years | 11-14 hours per day (including naps) |
| 3-5 years | 10-13 hours per day (including naps) |
| 6-13 years | 9-11 hours per day |
| Teenagers | 8-10 hours per day |
Top tips for a good night’s sleep
- Stop using electronics at least an hour before bed. Alternative activities:
- Lego, jigsaws, colouring, drawing, play dough, reading, relaxing music, puzzle books, board games
- Being active during the day. Avoid exercise too near to bedtime
- Limit caffeine intake and avoid after lunch time (tea, coffee, cola, energy drinks, fizzy drinks)
- Avoid large meals close to bedtime
- Create a sleeping environment where children feel safe and secure, a place to sleep not to play. Remove items that distract from sleep e.g. toys from bedroom. A nightlight may help some children to feel safe
- Set wake up and sleep times. Wind down routine 30minutes-2hours before bedtime. May include reading a story, a bath or a shower
- No daytime naps (older children), appropriately timed naps not too close to bedtime (younger children)
- Encourage self-settling:
- If a child seeks parent in the night quietly and immediately lead back to bed, not engaging in conversation. This may need to be repeated several times overnight.
- Soft toys or a night light may provide comfort and help them learn to self-settle.
- Praise in the morning when children have stayed in their own bed overnight.
