Wellbeing @ MPS

Why Sleep Matters for Children

At school, we often talk about eating well, being active and practising kindness — but one of the most powerful tools for children’s wellbeing is sometimes overlooked: a good night’s sleep.

Sleep plays an essential role in children’s growth, development, learning and emotional regulation. Research shows that when children are well rested, they are more alert in class, able to concentrate for longer and better at solving problems. On the playground, a child who has slept well is more patient, less irritable and more able to get along with friends.

For primary school–aged children, the recommended amount of sleep is 9–11 hours per night. While this may sound like a lot, having a regular routine makes it easier to achieve — and ensures mornings are calmer for the whole family.

Why a Bedtime Routine Helps

Children thrive on predictability. A consistent, calming bedtime routine sends a clear message that the day is ending and it’s time to wind down. Over time, this routine helps the body and brain recognise the signals for sleep.

Steps for Setting Up a Good Bedtime Routine

Choose a consistent bedtime and wake-up time – even on weekends, keep it close to school-night timings.
Create a wind-down period – start the routine 30–45 minutes before bedtime.
Limit screens and devices – switch them off at least an hour before bed.
Set up the sleep environment – a cool, quiet, darkened room helps promote rest.
Add hygiene habits – a warm bath, brushing teeth, and pyjamas are great sleep cues.
Include calming activities – reading together, listening to gentle music, or doing quiet stretches.
Offer comfort signals – a favourite soft toy, nightlight, or weighted blanket if needed.
End with a positive ritual – a hug, a goodnight phrase, or sharing something you’re grateful for.
Be consistent – it may take time, but routine helps children’s bodies adjust.

Supporting Neurodivergent Children

For children who are neurodivergent — including those with ADHD, autism, or sensory differences — sleep can sometimes be more challenging. Their brains may find it harder to “switch off,” or they may experience heightened sensitivity to light, sound, or textures.

Here are a few additional supports that may help:

Visual schedules – pictures or charts showing each step of the routine.
Timers or gentle reminders – to help signal transitions (e.g. from play to bath).
Sensory-friendly adjustments – blackout curtains, weighted blankets, soft fabrics, or white noise.
Gradual changes – adjusting bedtime in small steps, rather than all at once.
Calming strategies – deep breathing, gentle pressure (like a weighted toy), or mindfulness for kids.

Remember: every child is different. What matters most is creating a predictable, calming pattern that works for your family. A healthy sleep routine not only reduces morning battles but also lays the foundation for learning, relationships, and emotional wellbeing. By supporting children to build positive sleep habits now — especially through clear and gentle routines — we’re giving them tools that will benefit them for life.

Margarita and Ady