Mental Health in Primary Schools (MHiPS)

The Importance of Sleep Hygiene

A good night’s sleep is one of the most important ingredients for a happy, healthy, and successful school day. Just like nutritious food and regular exercise, quality sleep plays a vital role in children’s growth, learning, and emotional wellbeing.

Primary school children typically need 9 –12 hours of sleep each night. During sleep, children’s bodies and brains are hard at work. Sleep helps children process and store what they have learned during the day, supports emotional regulation, promotes physical growth, and strengthens their immune system. Children who are well rested are more focused, patient, and ready to engage in learning.

When children do not get enough sleep, they may struggle with concentration, experience mood changes, show reduced motivation, and become more prone to illness.

Sleep hygiene refers to the healthy habits that help children fall asleep more easily and stay asleep through the night. Establishing consistent routines can make bedtime calmer and more positive for the whole family.

Maintaining a consistent bedtime and wake-up time each day, including weekends, helps regulate a child’s internal body clock. A calming and predictable bedtime routine, such as having a bath, putting on pyjamas, brushing teeth, and reading a story, signals that it is time to wind down. Limiting screen time in the hour before bed is also important, as devices such as tablets, televisions, and phones can interfere with sleep. Creating a cool, dark, and quiet sleep environment further supports restful sleep. Regular physical activity and time outdoors during the day can also improve sleep quality, although vigorous exercise should be avoided close to bedtime.

As parents and educators, we all share the goal of helping children thrive. By prioritising healthy sleep habits at home, we can support children to arrive at school refreshed, focused, and ready to learn.

If you are worried about your child’s sleep patterns, please speak with your family GP for help/advice.