Wellbeing & SWPBS
Sleep Matters: Supporting Healthy Sleep for Children
Sleep is a key part of healthy growth and development for children and teenagers. Good quality sleep allows the body and brain to rest and recharge, supporting everything from immunity and physical growth to concentration, emotional wellbeing and learning at school. While every child’s sleep needs are slightly different, regular routines and healthy habits play an important role at every age.
How much sleep do children need?
Every child is unique, and sleep needs change as children grow. As a general guide:
- Ages 1–3 years: 12–14 hours per night
- Ages 3–6 years: 10–12 hours per night
- Ages 7–12 years: 10–11 hours per night
- Ages 13–18 years: 8–10 hours per night
Both the amount of sleep and having a consistent bedtime routine are important for children’s overall wellbeing.
Common sleep challenges
Sleep difficulties are common for many families. Younger children may delay bedtime with extra requests or worries, while older children and teenagers may lie awake due to school stress, friendships or busy schedules. Sleep problems can have a range of causes, including behavioural habits, mental health concerns such as anxiety, or medical issues.
Puberty can also affect sleep, as teenagers naturally feel more alert later at night and prefer to sleep longer in the morning.
Factors that can affect sleep
Screens: Phones, tablets and computers can delay sleep by stimulating the brain and reducing melatonin, the hormone that helps us fall asleep. Bright light, notifications and engaging content can also disrupt sleep quality.
Caffeine: Caffeine stimulates the nervous system and is found not only in coffee and energy drinks, but also in chocolate, tea, some desserts and certain medications. It can make it harder for children to fall asleep and stay asleep.
Supporting healthy bedtime habits
Families can help children develop positive sleep habits by:
Keeping a consistent and predictable bedtime routine with calm activities such as reading or a bath
Turning screens off at least one hour before bedtime
Being clear about bedtime expectations and avoiding negotiations once routines are in place
Staying calm, consistent and predictable, even if children resist at first
Praising children in the morning for positive bedtime behaviour and effort
Positive reinforcement, such as verbal praise or simple reward charts, can be very effective in encouraging healthy routines.
Helping children with worries at night
Some children find bedtime difficult because worries surface when things become quiet. Talking about concerns during the day, reassuring children that they are safe, and showing confidence in their ability to manage worries can help. Relaxation strategies such as slow breathing, gentle imagery, journaling or listening to calming audio can also support children to settle.
Comfort items, night lights or creative approaches may help younger children who feel anxious at night.
When to seek support
If sleep problems are ongoing, severe, or affecting your child’s daytime functioning, it is important to seek professional advice. A GP can help identify whether medical, behavioural or mental health factors are contributing and may recommend further support, such as a sleep specialist or psychologist if needed.
Our School Message
At school, we support students through our School-Wide Positive Behaviour Support (SWPBS) expectations: Be Safe, Be Kind, Be a Learner. Healthy sleep at home helps children arrive at school ready to make safe choices, manage emotions kindly and engage positively in learning. If your child has had a poor night’s sleep, we encourage families to let their classroom teacher know so we can provide extra understanding and support where needed during the school day. By working together to maintain consistent sleep routines and open communication, we can support every child to have a calm, successful and productive school day.
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