College Counsellor

In Search of Great Sleep

Sleep is one of the most important foundations for children’s learning, wellbeing and emotional health. We often panic when our phones give us the low battery warning, yet we can easily ignore the signs that our own energy – and our children’s energy – is running low. In many ways, sleep is our superpower, restoring our minds and bodies for the day ahead.

Sleep hygiene is the term used to describe healthy sleep habits. When children and teenagers get enough good-quality sleep, it supports their concentration, emotional regulation, memory, learning and ability to manage stress. These are all essential ingredients for success at school and in daily life.

According to the Raising Children Network, children in Kindergarten to Year 6 typically need 9–11 hours of sleep each night, while teenagers need around 8–10 hours. However, many families find that getting enough sleep can be challenging. Some children may resist sleeping in their own bed, need help to settle, wake frequently during the night or feel anxious about going to bed.

It’s also helpful for parents to know that sleep patterns naturally change during adolescence. Teenagers’ body clocks shift during puberty, meaning they often feel alert later at night and prefer to wake later in the morning. While this is a normal biological change, consistent routines and good sleep habits can still help teens get the rest they need.

If sleep is a struggle at times in your home, the following sleep hygiene strategies can help:

Wake up at the same time each day: While going to bed at the same time is helpful, it can often be easier to control when we wake up. Getting up at a consistent time each morning helps regulate the body’s internal clock.

Encourage daylight and movement: Sunlight and physical activity during the day help regulate sleep. Even a short walk or some outdoor play can make a difference.

Create a relaxing bedtime routine: Calm activities before bed help signal to the body that it’s time to wind down. Reading, listening to music, having a warm shower or spending quiet time together can all help.

If sleep doesn’t come, reset: If your child or teenager hasn’t fallen asleep after about 15–20 minutes, it can help to get up briefly and do a quiet, relaxing activity before trying again.

Keep beds for sleep: When beds are used mainly for sleeping, the brain begins to associate them with rest. Try to keep devices, TV and homework out of the bedroom where possible, especially before bedtime.

Good sleep habits take time to build, but small consistent changes can make a big difference. Supporting healthy sleep routines is one of the most powerful ways we can help children and teenagers feel their best and be ready to learn each day.

Mr Geoff McLean, College Counsellor and

Mrs Tiana Flint, Student Learning Support - Wellbeing Officer