Whole school approach to sleeping - a guide for schools

Top tips

It can be helpful to share some tips with families around sleep:

• Establish regular routines and a positive sleep space to help children and young people (CYP) settle at bedtimes.
  • EPSS uses a visual to explain how much sleep people need at different stages of their lives, which you can share with families. Regarding school-age children:
    • 3-5 yrs need 9-14 hours
    • 6-13 yrs need 9-11 hours
    • 14-17 yrs need 8-10 hours
• Make sure the room is not too hot or too cold.
• Ensure the room is dark. Low level night lights are ok.
• Have somewhere safe and comfortable to sleep.
• Consider what foods are being eaten just before bedtime.
  • EPSS shares guidance around the best and worst foods for sleep.

Set up positive routines before bed:

• Same bedtime and get up time each day.
• Plan 'wind down' activities e.g. bath time, reading, quiet play.
  • Using relaxation techniques can help.
• Avoid stimulating activities like 'exciting' computer games.
• Stop screen use at least an hour before bed.
  • The blue light from screen time interferes with melatonin, the 'sleep hormone', and stops the brain from feeling sleepy.

The NHS provides some additional tips for families.

If families are really struggling with their child or children not sleeping, it can be helpful to encourage them to begin a 'Sleep Diary'. A sleep diary can be helpful in establishing if there's any pattern with their children's sleep issue. For instance, it might identify if there's difficulty going to sleep on a Sunday night because of anxiety about school. The Sleep Charity provides more information and helpful diary templates.

Local support

Families can contact the National Sleep Helpline on 03303 530541 for support and advice. This is available Sunday to Thursday, 7pm - 9pm. The helpline is run by a team of specialist trained sleep advisors. Although they cannot give medical advice, they can talk through issues, offer some practical strategies and recommend services that could help.

Families can also contact the Healthy Child Programme by calling Just One Number on 0300 300 0123 or texting Parentline on 07520 631590. Opening hours are 8am-6pm on Monday-Friday (excluding bank holidays) and 9am-1pm on Saturdays.

The Wellbeing Service in Norfolk and Waveney provides wellbeing support for adults.

Early Childhood and Family Service supports all Norfolk families with children under 5 years.

Signposting to online resources

• Just One Norfolk provides guidance on sleep including for families of CYP with additional needs.
• Norfolk and Suffolk NHS provides some information and resources on sleep including a pre-recorded workshop.
• Mental Health Foundation provides a 'Guide for Caregivers' accessed through their school pack.
• The Sleep Charity also provides some helpful advice for families including information on bedroom environments, diet, routines and advice for CYP with SEND. They also have their World of Sleep eBook, released as part of its 'Tired of Being Alone' campaign to support families who have a child or children that struggles to get good quality sleep. It's a helpful guide that shows how common sleep issues are, that parents are not alone and that help and support is available.
• The Teen Sleep Hub provides advice specific to teenagers.
• The Sleep Foundation provides a range of information and guidance including sleep tips and common sleep problems for all ages, bedwetting, nightmares and how blue light impacts on sleep.
• A collection of Sleep Apps for CYP which feature stories and meditations that will help with bedtime routines.