Improving Learning Through Wellbeing: Sleep

Why sleep is important for children aged 5-11 years

When your child sleeps well, your child will be more settled, happy and ready for school the next day. Good-quality sleep helps your child concentrate, remember things, regulate emotions and behave well. This all helps your child learn well.

Getting enough sleep also strengthens your child’s immune system and reduces the risk of infection and illness.

Sleep: what children need

At 5-11 years, children need 9-11 hours sleep a night. For example, if your child wakes for school at 7 am and needs approximately 10 hours sleep per night, your child should be in bed before 9 pm.

How to help children sleep well

A good night’s sleep is about getting to sleep, staying asleep and getting enough good-quality sleep. Here are some ideas that can help your child get the sleep they need.

Bedtime routine
A bedtime routine is very important at this age. It helps your child wind down from the day.

For example, a child who normally goes to bed at 7.30 might have a bedtime routine that looks like this:

• 6.45 pm: put on pyjamas, brush teeth, go to the toilet.
• 7.15 pm: quiet time in the bedroom with a book and a bedtime story or quiet chat.
• 7.30 pm: goodnight and lights out.

Good sleep habits
Your child might sleep better at night if they:

• keep regular sleep and wake times, even on the weekend
• turn computers, tablets and TV off an hour before bedtime
• have a quiet and dimly lit place to sleep
• get plenty of natural light during the day, especially in the morning
• avoid caffeine in tea, coffee, sports drinks and chocolate, especially in the late afternoon and evening.

For more information please go to the source: https://raisingchildren.net.au/