Student Wellbeing

Sleep and Down Time

Importance of sleep

Sleep is vital for the development of young minds. Beyond directly influencing happiness, research indicates that sleep impacts alertness and attention, cognitive performance, mood, resilience, vocabulary acquisition, as well as learning and memory. It aids in restoring and recovering body systems, boosting the immune system, and supporting healthy growth and development. School-aged children between 5 and 11 years old need 9 to 11 hours of sleep each night.

Creating a bedtime routine assists children to fall asleep more easily at bedtime. Whatever activities you choose, try to do the same ones every day in the same order so your child knows what to expect.

Example bedtime routine

• Your child does homework before dinner if they can, so that they can relax before bed.
• Your child has a bath or shower.
• Your child spends time doing relaxing things like drawing, listening to music, or playing a game. Your child is likely to get to sleep more quickly if they avoid screens in the hour before bed.
• You and your child share a story in bed. You can read to your child or ask your child to read to you.
• You and your child have a cuddle and a kiss goodnight.
• You or your child turns out the light.

Importance of down time

Rest and relaxation allow the body and mind to recover and rejuvenate, which is crucial for maintaining overall health and wellbeing. From a neurological perspective, research has shown that downtime helps children to regulate their emotions, reduce stress levels, and improve memory and cognitive function. Down time also increase’s independence, due to the opportunity to engage in independent play.

Ideas for down time

Getting comfortable in a reading area

• Playing with quiet toys (place a selection in a basket)
• Listening to music in a cosy space
• Colouring/drawing
• Puzzles
• Meditation

 For more information visit School-age sleep | Raising Children Network