WELL BEING 

Sleep & Smart Screen Habits

Good sleep and smart screen habits help children grow, learn, concentrate and feel their best each day. Small changes to evening routines can make a big difference. 

Why Sleep Matters

• Brain Growth: Sleep helps children process and remember what they have learned during the day.
• Good Moods: Being well rested can help children manage emotions, cope with challenges and feel more positive.
• Strong Bodies: Sleep supports healthy growth, development and the body's ability to repair itself.
• Better Learning: A good night's sleep can help children concentrate, solve problems and stay focused at school.

How Much Sleep?

Primary-aged children generally need around 9–12 hours of sleep each night. Every child is different, but as a guide kids aged 5–8 should have a sleep goal of 10 to 11 hours each night and kids aged 9–12 should aim for 9 to 10 hours each night. We know each child is different so keep an eye out for signs that your child is getting enough rest, such as being alert, happy, ready to get up in the morning and ready to learn during the day. 

Easy Sleep Habits

Keep a Regular Routine

Try to keep bedtime and wake-up times reasonably consistent, including on weekends.

Wind Down

Create a calm 20–30 minute routine before bed. Try reading a book, listening to quiet music, having a shower and talking about the day.

Make the Bedroom Sleep-Friendly

A bedroom that is comfortable, dark, quiet and not too warm can help children settle and stay asleep.

Watch Late-Day Caffeine

Avoid drinks containing caffeine and high sugars later in the day, particularly sodas, sweet drinks, energy drinks and cola.

Get Some Morning Light 

Spending time outside in the morning can help the body recognise when it is time to be awake and when it is time to sleep.

Managing Screen Time

Turn Screens Off Before Bed

Aim to put phones, tablets, gaming devices and TVs away around an hour before bedtime. This gives children's brains time to wind down.

Give Devices a Bedtime Too!

Consider charging phones, tablets and gaming devices outside the bedroom, such as in the kitchen or a shared family space.

Set Clear Limits

Decide together when and where recreational screen use can happen. Clear, predictable boundaries can make screen time easier to manage.

Balance Screen Time

Make time for movement, outdoor play, hobbies, reading, creativity and family conversations.

Model Healthy Habits

Children notice what adults do. Putting our own devices away at bedtime can help reinforce healthy family habits.

Try This Tonight!

Instead of: Screen → Bed

Try: Screens off → Shower → Read → Chat →️ Bed

A small change can help create a calmer bedtime routine. You could even try this challenge with your kids and track your patterns!

Weekly Healthy Habits Tracker

For Ages 5–8 (Early Primary)

• Sleep Goal: Get 10 to 11 hours of sleep each night.
• Screen Goal: Maximum of 1 hour of fun screen time per day.

For Ages 9–12 (Upper Primary)

• Sleep Goal: Get 9 to 10 hours of sleep each night.
• Screen Goal: Maximum of 2 hours of fun screen time per day.

Remember

Healthy sleep isn't about being perfect. It's about creating routines that help children feel rested, safe and ready for the day ahead.