Postitive mental health and wellbeing are fundamental to every aspect of a child's growth and development, shaping how they think, feel, learn, and build relationships. When children feel emotionally secure and supported, they are better able to engage at school, manage challenges, and thrive both socially and academically.

The Importance of Sleep

One of the most important (and often overlooked) factors that underpins mental health and wellbeing is sleep, which plays a vital role in regulating emotions, supporting brain development, and maintaining overall health.

How much sleep is needed for children?

Ages 1–3: 12–14 hours
Ages 3–6: 10–12 hours
Ages 7–12: 10–11 hours
Ages 13–18: 8–10 hours

Sleep challenges

Sleep difficulties are common and can be caused by behavioural, emotional, or medical factors. Younger children may resist bedtime or rely on adult support to fall asleep, while older children and teens may struggle due to stress, busy schedules, or changes in their body clock. Anxiety, health conditions, or illness can also impact sleep.

Strategies to Support Bedtime Habits

Be clear and consistent

Set clear expectations about bedtime behaviour and discuss any changes with your child during the day. Explain the benefits of sleep and expect some initial resistance as habits change.

Create a routine

Establish a calm, consistent bedtime routine (e.g. bath, stories) and avoid stimulating activities like screens before bed. Keep bedtimes regular, avoid negotiating, and aim to leave your child settled but awake.

Respond calmly to resistance

If your child calls out or leaves their room, respond briefly and calmly, returning them to bed with minimal interaction. Be consistent and avoid engaging in discussions.

Use positive reinforcement

Praise your child for positive sleep behaviours and consider simple rewards to encourage and reinforce new routines.

Your child will probably not want to change their habits, so their behaviour may worsen in the short term before it gets better but be consistent and stick to your routine!

Helping your child with worries at night

Some children have problems falling asleep because they feel anxious and think too much about their worries when they go to bed.

The following tips may help them overcome their nighttime anxiety:

Talk about their worries: Have open discussions with your child during the day, and listen without dismissing them; reassure your child they are safe and capable of managing their fears (with your help).
Get creative: If your child feels scared at night, try creative strategies to build a sense of safety
- young children might find comfort in imagining a protective fairy or dragon
- older children could use a “worry box” to set aside their concerns, or benefit from calming activities like reading, journaling, or guided meditation before bed.
Relaxation techniques: Children of all ages can learn relaxation techniques that calm them down and distract them from worries. Breathing exercises, muscle relaxation and positive imagery are all great methods to try.
Use security objects: Sometimes, a simple object can help your child’s anxieties. For example, a nightlight may help a child scared of the dark or they may feel more relaxed with a soft toy or favourite blanket to cuddle.

When to get help

If sleep problems are causing major issues for you and your child, speak with a doctor. They may refer you to a sleep specialist for further support.

(Sourced from The Royal Children's Hospital Melbourne)

MACSEYE OSHC News