Why is sleep so important? - Sleep is vital for children’s and adolescents’ wellbeing. Sleep supports healthy development of the body and mind. Evidence shows that children and adolescents who do not get enough sleep have more trouble learning. In Australia, the number of children and adolescents who are sleep-deprived is rapidly growing due to our lifestyle behaviours. Good sleep habits are often referred to as good sleep hygiene. Here are 10 tips to help for a better night’s sleep.

• Set up a bedtime routine- A regular bedtime routine starting around the same time each night encourages good sleep patterns.
• Relax before bedtime- Encourage your child to relax before bedtime. Older children might like to wind down by reading a book, listening to gentle music or practising breathing for relaxation.
• Keep regular sleep and wake times- Keep your child’s bedtimes and wake-up times within 1-2 hours of each other each day.
• Keep older children’s naps early and short- Most children stop napping at 3-5 years of age. Longer and later naps can make it harder for children to get to sleep at night.
• Make sure your child feels safe at night-If your child feels scared about going to bed or being in the dark, you can praise and reward your child whenever they’re brave. Avoiding scary TV shows, movies and computer games can help too.
• Check noise and light in your child’s bedroom- Check whether your child’s bedroom is too light or noisy for sleep. Blue light from televisions, computer screens, phones and tablets suppress melatonin levels and delays sleepiness.
•  Avoid the clock- If your child is checking the time often, encourage your child to move the clock or watch to a spot where they can’t see it from bed.
• Eat the right amount at the right time- Feeling hungry or too full before bed can make your child more alert or uncomfortable. In the morning, a healthy breakfast helps to kick-start your child’s body clock at the right time.
• Get plenty of natural light in the day-Encourage your child to get as much natural light as possible during the day, especially in the morning.
• Avoid caffeine-Caffeine is in energy drinks, coffee, tea, chocolate and cola. Encourage your child to avoid these things in the late afternoon and evening.

How much sleep do children and adolescents need? As with adults, every child is different in terms of how much sleep they need. The amount of sleep your child needs also changes as they age.

• Children aged 6-13 years should ideally be sleeping for 9-11 hours, although anywhere from 7-12 hours may be appropriate for some children.
• Teenagers aged 14-17 years should ideally be sleeping for 8-10 hours, although anywhere from 7-11 hours may be appropriate for some teenagers.

For more information look at www.sleephealthfoundation.org.au  & How to sleep better: 10 tips for children | Raising Children Network

If you are concerned about your child's sleep habits and would like some support, feel free to contact your me through the school office on 63811166 or email louise.hawkins@decyp.tas.gov.au.