Wellbeing

Parent/Carer Hub

The Importance of Sleep and Bedtime Routines for Primary School-Aged Children

Ensuring that primary school-aged children receive adequate sleep is crucial for their overall health and development. According to the Royal Children's Hospital, children aged seven to twelve years old require 10 to 11 hours of sleep each night.

Royal Children's Hospital

Benefits of Adequate Sleep

Quality sleep plays a vital role in various physical and emotional processes, including:

Immunity: Adequate sleep supports the immune system, helping children fend off illnesses.
Concentration and Learning: Sufficient rest enhances attention spans and cognitive functions, facilitating better learning outcomes.
Emotional Wellbeing: Proper sleep contributes to emotional regulation, reducing mood swings and behavioral issues.

Consequences of Insufficient Sleep

A recent survey by the Royal Children's Hospital found that nearly half of Australian children aged 5-17 experience sleep problems. Factors contributing to these issues include screen usage in bed and irregular bedtimes. Such sleep disturbances can lead to difficulties in concentration, increased behavioral problems, and a weakened immune system.

The Guardian

Establishing Effective Bedtime Routines

Creating consistent bedtime routines can significantly improve sleep quality. The Royal Children's Hospital recommends the following strategies:

Consistent Sleep Schedule: Maintain regular bedtimes and wake-up times, even on weekends, to regulate the body's internal clock.
Pre-Bedtime Wind-Down: Engage in calming activities, such as reading or listening to soft music, during the hour before bed to signal the body it's time to sleep.
Limit Screen Exposure: Reduce screen time in the evening, as the blue light emitted can interfere with the natural sleep cycle.

By prioritizing sufficient sleep and establishing consistent bedtime routines, parents can support their children's physical health, emotional wellbeing, and academic success.

Basic Bedtime Routine for School-Aged Children

A consistent bedtime routine helps children get the rest they need for learning and development. Here’s a simple routine to follow each night:

6:30pm Wind Down – Turn off screens, dim the lights, and engage in calming activities like reading or quiet play.
6:45pm Bath/Shower & Pajamas – A warm bath or shower can help signal that it's time to relax.
7:00pm Brush Teeth – Encourage good hygiene habits before bed.
7:10pm Quiet Time – Read a book together or encourage independent reading.
7:30pm Goodnight & Lights Out – Keep bedtime consistent each night to help regulate your child’s body clock.

Sticking to this routine will support better sleep, improved concentration, and a happier start to each school day!

Every child needs a different amount of sleep, which changes as they age.

As a guide:

Children aged one to three years old need 12 to 14 hours
Children aged three to six years old need 10 to 12 hours
Children aged seven to 12 years old need 10 to 11 hours
Children aged 13 to 18 years old need 8 to 10 hours.