Counsellors Corner - from our school counsellor Bronwyn Whyatt
Supporting Children to Get enough Sleep
Sleep is important to a child’s development, growth, brain function and physical and mental wellbeing. Without adequate amounts of sleep, children struggle to play, concentrate, and learn.
When kids don’t get enough sleep over a period, we may start to see some mental and physical side effects. These may include:
- Sleepiness during the day
- Irritability
- Difficulty concentrating
- Reduced motivation
- Difficulty regulating emotions
- Learning challenges
- Increased stress
- Increased forgetfulness
- Shorter attention span
Kids Help Line provides a guide to the recommended amounts of sleep children need based upon their age group.
- 0-11 months – 14-18 hours per day
- 1-2 years – 10-14 hours per day
- 3-5 years – 10-13 hours per day
- 6-13 years – 9-11 hours per day
- 14-18 years – 8-9 hours per day
How can we assist our children in getting their optimal amount of sleep?
- Ensure kids are getting exercise and time outdoors each day
- Turn off all devices at least 30 minutes before bed
- Stick to a routine. A regular bedtime and wake up time each day can assist the body in regulating sleep.
- Create a bedtime wind down routine. Include a quiet activity before sleep such as reading or meditation.
- Avoid sugary foods and drinks for a few hours before sleep.
- Create a good sleeping environment. A room that is screen free, dark, quiet, and comfortable will aid in relaxation.
Talk to your child about sleep and see if you can work with them to figure out any factors that may be impacting their sleep.
If your child has persistent sleep problems, it can be helpful to seek professional assistance to help you figure out what might be going on. For further support with sleep concerns visit your GP or Child Health Nurse.