Children and Sleep

Why is a good night’s rest important for children (and adults)?

Sleep is an essential part of everyone’s routine and an indispensable part of a healthy lifestyle.   Studies have shown that children who regularly get an adequate amount of sleep have improved attention, behaviour, learning, memory, and overall mental and physical health.   Not getting enough sleep can lead to high blood pressure, obesity and even depression.

What is the recommended amount of sleep a child should get within 24 hours?

• Infants under 1 year: 12-16 hours (including naps)
• Children 1-2 years old: 11-14 hours (including naps)
• Children 3-5 years old: 10-13 hours (including naps)
• Children 6-12 years old: 9-12 hours
• Teenagers 13-18 years old: 8-10 hours
• Adults 18-60 years old: 7 or more hours
• Adults 61-64 years old: 7-9 hours
• Adults 65 years and older: 7-8 hours

Although the amount of sleep you get each day is important, other aspects of your sleep also contribute to your health and wellbeing.   Good sleep quality is also essential.   Signs of poor sleep quality include not feeling rested, even after getting enough sleep, repeatedly waking up during the night and experiencing symptoms of sleep disorders (such as snoring or gasping for air).   Improving sleep quality may be helped by better sleep habits or being diagnosed and treated for any sleep disorder you may have.

Some children are tough to get to sleep and others have trouble staying asleep.   Here are some tips to help families to help children get the recommended amount of sleep?

Establishing a consistent bedtime routine is important.   The routine should ideally start at the same time every night.   As soon as the sun goes down, start to “wind down” the household.

• Dim the lights
• Stop use of electronics/screens at least an hour before bed
• Have a snack and drink (avoid caffeine)
• Take a warm bath/have a wash
• Do a quiet family activity such as reading a short book
• If your child wakes up during the night, walk them back to their room with as little commotion as possible
• Set a wake up time for when the child is allowed to leave his or her room. The child can play quietly until that time if desired.

A bedtime routine will vary depending on your child.   Ideally it should take 30 minutes but in some cases it can take up to an hour.

Consider using visual schedules for your child to follow.   Keep your voice calm, avoid confrontation and any bright lighting.

For further information, please click on the links below:

https://sleepcouncil.org.uk/

https://thesleepcharity.org.uk/

https://cerebra.org.uk/

https://www.nhs.uk/conditions/night-terrors/