Sleep

It is easy to underestimate the importance of sleep. Yet, getting a good night’s sleep lays a good foundation for growth, learning, development, behaviour, mood, health and day-to-day functioning. 

How much sleep do young people actually need each night?

The amount of sleep we need changes. Everyone is different, but as a rough guide, young people need the following amounts of sleep every night:

• ages 3 to 5: 10 to 13 hours
• ages 6 to 13: 9 to 11 hours
• ages 14 to 17: 8 to 10 hours

Not having enough sleep or getting poor quality sleep can affect how children and teenagers learn as well as having a significant impact on their physical and mental health and wellbeing.

How can we help young people to get the sleep they need?

• Create a sleep schedule: Making sure that young people go to bed at a time which will allow them to get the amount of sleep they need. It helps if you can stick to the same bedtime at wake-up times. Though it can be tempting to try and ‘catch up’ on missed sleep at the weekend, it is recommended to stick to the same schedule every day.
• Create and stick to a bedtime routine: Following the same routine every day can be helpful in telling our brain that it is time to get ready for sleep. Your routine could include: a bath or shower, changing into comfy pyjamas, brushing teeth, reading a book or spending quiet time in the bedroom before turning out lights and going to sleep.
• Help with winding down: Busy people need some time to relax before bed. Consider playing soft music, reading together or using an app such as Smiling Mind to practice some quiet mindfulness before bed.
• Make sure the bedroom is set up for sleep: Ensuring bedrooms are dark and quiet is a signal to our brain that it is time for sleep. However, if your child or teenager is anxious or afraid at night, use a night light.
• Avoid stimulants: Making sure to avoid tea, coffee, chocolate and sports drinks, especially in the afternoon.
• Turn off technology: Turning off computers, tablets and television at least 1 hour before bedtime should help to improve quality of sleep.

Thanks for reading - Sam, School Counsellor