Mental Health 

& Wellbeing update

Children and Sleep 

Why is sleep so important?

Sleep is essential for growth, immunity, learning and memory and is important for helping a child heal and recover. Healthy sleep means a good quantity and quality of sleep, with regular sleep routines.

How much sleep do children need?

For children aged 3-5 years, the daily recommended amount of sleep is 10 to 13 hours (including naps). For children 6-12 years recommendations suggest 9 to 11 hours are optimal for growth, learning, rest and recovery. 

What happens if my child doesn’t get enough sleep?

A child who does not get enough healthy sleep may experience difficulties with concentration, memory, regulating their emotions, organising tasks and creative thinking. These children may be easily distracted, irritable, disruptive or generally hyperactive and restless. A lack of healthy sleep has been linked to mental health problems, poor growth, excessive weight gain, and reduced school performance.

What can be done to help develop good sleep habits?

• Have a regular sleep pattern. Your child should keep regular times for going to bed and waking up. These times should be the same or similar on weekends and holidays. The 24-hour body clock that controls sleepiness and wakefulness works best if there is a regular sleep routine.

• Have a consistent pre-bedtime routine. This will help your child settle and prepare for sleep. It may include reading quietly, a warm bath or a warm milk drink. Avoid exercise or stimulating play in the hour before bedtime.

• Limit access to electronic devices (including TV, smart-phones, tablets and computer games) and bright light exposure in the one to two hours prior to bedtime. Exposure to bright light or the LED light from electronic devices can reduce the evening levels of the sleep promoting hormone, melatonin, making it more difficult to fall asleep. Electronic devices should remain out of the bedroom where possible.

• Ensure the sleeping environment is quiet, dark and comfortable.  If a night light is required, a red light is preferred. If background sound is required, soothing, gentle music is preferred. The bedroom should be used for sleep only and not study or play if possible.

• Daytime exercise and natural light exposure may improve sleep at night. Children who are inactive through the day and/or are not exposed to natural sunlight, particularly early in the morning, may have difficulty falling asleep at night.

Key points

• Good sleep helps with children’s concentration, memory and behaviour.
• When children can concentrate, remember things and behave in positive ways, they’re likely to learn well.
• Sleep problems can affect how well children learn.
• Exercise can help promote a more restful sleep and better sleep routines. 
• You can overcome some sleep problems by working on children’s sleep habits.

• See your GP if you’re concerned about children’s sleep.

   

  Thanks,

  Bron Coffey 

Looking for additional resources or support for you, your child/ren and family in the mental health and wellbeing space?! Why not check out these free, online and face-to-face programs and courses on offer. 

CatholicCare Victoria

CatholicCare Victoria offer a support system for parents and families. They will be running a number of FREE parent information sessions. 

Current sessions topics include:

Circle of Security

Tuning in to Kids

Kids and Worry

Building Resilient Kids

Knowing Your Teen

My Kids and Me and

Stress Busters 

Click on the CatholicCare PDF link to download the entire Term 3 flyer or use the QR code to register.