From the school psychologist

Importance of a good sleep

Sleep plays a vital role in healthy development and growth for children, however; many young people experience challenges with it at different times. Research suggests that children aged 3–6 typically benefit from 10–12 hours of sleep per night, while children aged 7–12 generally benefit from 10–11 hours. Every child is unique and some may need slightly more or less sleep to feel their best.

Getting consistent and good sleep supports children in many ways. It helps them engage with learning, interact positively with peers, maintain consistent energy and concentration, strengthen their immune system, and regulate their emotions throughout the day. For some children though, sleep can be difficult. Common challenges may include trouble falling asleep, waking during the night, worries or fears that keep them awake, or needing extra reassurance from a trusted adult. These difficulties can arise for many reasons. Below are some strategies that may help support your child’s sleep:

Bedtime routines: Establish a safe, predictable, and calming routine before bed. A consistent order of events helps children feel safe and ready for sleep.
Consistent sleep and wake times: Keeping similar bedtimes and wake-up times, even on weekends, helps regulate the body’s internal clock. This will also positively contribute to the predictable nature routine and establish clear expectations.
Brief check-ins: If your child needs reassurance during the night, keep check-ins short and sweet, focusing on ensuring they are safe and supported.
Comfortable sleep environment: Create a quiet, cosy space for sleep. Some children benefit from a comfort item such as a soft toy or blanket to help them feel secure during the night.
Wind-down time: Encourage screen-free time before bed, as blue light can interfere with the natural release of melatonin (this is the hormone our brain naturally produces that helps all of us sleep). Quiet activities like reading, colouring, or gentle stretching can help children relax. Some children may also enjoy calming relaxation techniques such as breathing exercises or mindfulness. The Smiling Mind app (https://www.smilingmind.com.au/smiling-mind-app ) offers free sleep programs for kids.

For more information on supporting your child’s sleep, you may find these resources helpful:

Royal Children’s Hospital: https://www.rch.org.au/kidsinfo/fact_sheets/Bedtime_problems/
Raising Children Network: https://raisingchildren.net.au/school-age/sleep/understanding-sleep/school-age-sleep

If sleep continues to be a significant challenge for your child, it may be helpful to speak with your GP to explore further support options.