The Power of Sleep:
Helping Your Child Rest, Recharge, and Thrive

In today’s fast-paced world, where school, sports, screen time, and social activities compete for attention, one of the most powerful tools for your child’s development is often overlooked: sleep. Research consistently shows that good quality sleep is essential for children’s physical health, emotional well-being, learning, and behaviour.

Why Sleep Matters

Sleep is not just downtime. It’s when the brain and body undergo their most important work. During sleep, children’s bodies produce growth hormones, their brains process and store new information, and the immune system strengthens. A well-rested child is better able to focus, remember what they’ve learned, manage their emotions, and interact positively with others.

On the other hand, when children don’t get enough sleep it can lead to irritability, difficulty concentrating, hyperactivity, anxiety, and even weakened immune function. Studies also show that insufficient sleep may contribute to academic struggles and behavioural issues.

Recommended Sleep Guidelines

So, how much sleep do children really need? According to Children’s Health Queensland:

• Preschoolers (3–5 years): 10–13 hours per night (including naps)
• School-aged children (6–12 years): 9–11 hours per night
• Teenagers (13–18 years): 8–10 hours per night

It’s important to note that individual sleep needs may vary slightly, but children falling significantly below these recommendations may not be getting the restorative sleep they need.

Tips for Creating Healthy Sleep Habits

Establishing a consistent sleep routine can make a big difference. Here are some tried-and-true strategies to help your child get better sleep:

1. Stick to a Regular Sleep Schedule: Encourage your child to go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate the body’s internal clock.
2. Create a Calming Bedtime Routine: A relaxing routine signals the brain that it’s time to wind down. This might include a warm bath, brushing teeth, putting on pyjamas, and reading a story.
3. Limit Screen Time Before Bed: Blue light from phones, tablets, and TVs can interfere with the production of melatonin, the hormone that helps us fall asleep. Try turning off screens at least 60 minutes before bedtime.
4. Set Up a Sleep-Friendly Environment: Ensure your child’s bedroom is quiet, cool, and dark. A comfortable mattress and favourite blanket or stuffed animal can also help create a sense of safety and comfort.
5. Watch What They Eat and Drink: Avoid sugary snacks and caffeine (found in soda, chocolate, and energy drinks) in the evening. A light snack before bed, such as a banana or a glass of warm milk, may help if your child is hungry.

The Role of Deep Breathing for Bedtime Calm

One simple, effective technique to help children relax before bed is deep breathing. Deep breathing slows the heart rate, reduces anxiety, and activates the body’s relaxation response.

Here’s a child-friendly deep breathing exercise you can try together:

“Belly Balloon” Breathing:

1. 
   Have your child lie down comfortably on their back and place a small soft toy on their belly.
2. Ask them to slowly breathe in through their nose, imagining they are filling their belly like a big balloon (watching the soft toy rise).
3. Then, slowly breathe out through their mouth, pretending to blow the air out of the balloon (watching the soft toy fall).
4. Repeat for 5–10 breaths, encouraging them to focus on the movement of their belly and the feeling of calm.
5. Practising this nightly can help your child feel more peaceful and ready for sleep.

In Summary

Prioritising your child’s sleep is one of the best gifts you can give them. A good night’s sleep sets the foundation for a day filled with curiosity, confidence, and kindness. By understanding the importance of sleep, following recommended sleep patterns, creating a calming routine, and introducing tools like deep breathing, you’re setting your child up for success—night after night.

Helpful Resources for More Information

Explore the importance of sleep with Dr Moira Junge from the Sleep Health Foundation on Thursday 22 May in this live webinar on Sleep and the Developing Brain.

For additional tips and reliable information about children’s sleep, you can also visit:

• Raising Children Network – Sleep
• Sleep Health Foundation – Children and Sleep

Jo Cordwell
School Counsellor