The Importance of Sleep

Good sleep is fundamental to good mental health, just as good mental health is vital to good sleep. A good night’s sleep is about getting to sleep, staying asleep and getting enough good quality, deep sleep. Increasingly, studies show that the pattern and quality of our sleep is not only closely linked with our mental health and wellbeing, but also with our immune system, our alertness/cognitive functioning, our mood, our physical wellbeing, blood pressure and general health.

Sleep problems in children and young people

Having enough good-quality sleep is a key, and often underestimated, protective factor for children and young people. Sleep helps to regenerate their brains and bodies, process information and memories, boost immunity, guard against obesity and stress, and help concentration, learning and behaviour.

Primary school-aged children generally need around 10 to 11 hours of sleep a night, while teenagers need around 8 to 10.

Sleep problems in childhood and adolescence are common and can take many forms, including nightmares or sleep terrors, sleepwalking and broken sleep patterns. These problems can often be temporary if good habits are consistently encouraged, but children and young people can also get ‘stuck’ in unhelpful habits.

It is important, if sleeping does become an issue or becomes regularly disrupted, that help should be sought as soon as possible. School staff and parents/carers should contact school nurses for advice especially where sleeping difficulties are more entrenched and causing distress to families and children. You could also refer families to their GP for more advice and guidance.

Below is some guidance for good sleep hygiene:

• Have a regular time to go to sleep and wake up.
• Have a predictable and consistent nighttime routine.
• Making sure children and young people get enough exercise during the day.
• Older children should avoid napping in the day.
• Avoiding caffeine, particularly in the afternoon.
• Turning off computer screens or other devices at least an hour before bedtime. Blue light from TVs, tablets and mobiles excite the brain and interfere with the sleep hormone levels, preventing the brain from feeling sleepy.
• Having low lighting and a quiet space in bedrooms.
• Avoiding checking devices, particularly in the middle of the night.
• Supporting children and young people to develop positive coping strategies for regulating their emotions and managing their stress levels.

The following websites may also be of use:

The Sleep Charity

A national, award-winning charity empowering the nation to sleep better: The Sleep Charity

Babycentre

Advice on establishing good sleep habits in young children: Babycentre

The Sleep Foundation

Organisation that promotes the importance of good sleep: The Sleep Foundation

Teen Sleep Hub

The one stop shop for all you need to know about sleep. Advice on how to sleep better, tips on sleep routines and understanding the science behind your sleep patterns: Teen Sleep Hub