Sleep

• Create a calm, sleep-friendly bedroom. Remove TV and gadgets. Keep at ideal room temperature 16 – 18 degrees.
• Dim the lights in the hour before bedtime, close the curtains to create some darkness and turn all screens off to help to promote melatonin (sleep hormone) production.
• Consider introducing supper time. Slow releasing carbohydrates are great for keeping little tummies full. Dairy products are also very calming at nighttime. Avoid anything sugar loaded or containing caffeine.
• Don’t send children to their bedroom/bed if they’ve been challenging. Their bedrooms should be a safe haven and not one where they feel anxious, stressed or worried
• Set realistic bedtimes, according to sleep needs for their age.
• Get ready for bed in the same order – for example, pyjamas on, tooth brushing, toilet etc. Visual aids can be a great help for younger children or those with additional needs.
• Wake them up at the same time each morning to help to strengthen their body clock.

It is important to focus on the quality of sleep not quantity and establishing a good bedtime routine will aid this.

Just like adults some children need more sleep and others less. The here is exact rule on how much sleep children need, but as a general guide:

• 3-6 years old – 10-12 hours per day
• 7-12 years old – 10-11 hours per day
• 12-18 years old – 8-9 hours per day

If your school-aged child and you have concerns about sleep, contact the school aged health service team. They will be able to provide advice, information and assessment.