Good sleep

What is 'good' sleep? 

Good sleep is essential for children's growth and overall well-being.  

How much sleep we need changes with age and varies between individuals. On average, primary school-aged children generally need around 10 to 11 hours of sleep a night, whilst teenagers need around 8 to 10. This information sheet explains about how much sleep children and young people need and more about sleep hygiene. 

To experience good sleep, it is also about the quality of sleep as well as the hours spent sleeping.  

Why can good sleep be difficult to achieve? 

It is very common for children and young people to experience problems with their sleep. This can take many forms including nightmares or sleep terrors, sleepwalking and broken sleep patterns. With support, encouragement and good habits, these problems can be temporary but sometimes children and young people can get 'stuck' in unhelpful habits. 

Problems with sleeping can be caused by any number of issues including; irregular routines, worries, screen use and late bedtimes.  

The NHS Digital 'Mental Health of Children and Young People in England, 2021' report found that sleep problems were more common for children and young people who were experiencing poor mental health. There is also evidence that there are inequalities in sleep (page 7) which may include gender, ethnicity, socioeconomic status, and experiences of trauma. 

Puberty can also impact on sleep, the sleep/wake pattern tends to shift, resulting in a greater desire to go to bed later and wake up later. This doesn't always work so well with school routines which can result in teenagers experiencing a chronic lack of sleep! This is why it is important to support children and young people to think about how sleep affects their mental health and wellbeing, and what they can do to improve their sleep health. 

If sleeping does become an issue, or it becomes regularly disrupted, help should be sought as soon as possible.  

What can be the impact of poor sleep and why is it important to be aware of?  

Sleep is important to help our bodies and minds process what has happened throughout the day and to heal and recover. Sleep is integral to all aspects of our lives and getting good sleep can help us maintain our physical and mental health. 

Schools and settings should be aware of the importance of good sleep because it can have a significant impact on children and young people's academic performance, attention, memory, and problem-solving abilities. Adequate sleep is essential for children and young people to stay focused, improve concentration, and enhance their capacity to engage with learning. 

Here are some key reasons why good sleep is important: 

• Cognitive Function: Lack of sleep can decrease a child or young person's ability to concentrate, which is vital for learning and academic engagement. Children and young people who are well rested are more able to concentrate during lessons and learn, this is because sleep helps to consolidate learning into long term memory. Sleep also aids in organisational skills, multi-tasking, planning, and executive function. 
• Emotional Well-being: Good sleep can help children and young people to regulate their emotions. Sleep deprivation can contribute to emotional difficulties potentially impacting a child or young person's wellbeing.  
• Brain Development: For children and young people, consistent sleep is vital to support their brain development. 
• Health: Adequate sleep contributes to a child or young person's overall health and well-being. 

When children and young people do not get enough good sleep, they may feel low, anxious, irritable, or confused. They may feel tired and struggle to stay awake during the day, it can also impact on their ability to think clearly, handle stress and worry, maintain healthy immune systems and regulate their emotions.  

What support is available? 

National 

Young Minds - Young Minds provide information and advice around sleeping difficulties.  

Mental Health Foundation - The Mental Health Foundation provide a school pack (designed to be used in secondary, but with lots of useful information for primary).  

The Sleep Foundation - 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. 

Norfolk 

• Just One Norfolk provides guidance on sleep including for families of children and young people with additional needs. 
• 'Just One Norfolk's service for CYP - 'FYI' provides trusted help, advice and information for 11- to 24-year-olds. They also have information and guidance around sleep.  
• NCC Sleep guide - this guide expands upon the information included here and includes signposting for families and curriculum. 
• EPSS have developed this padlet which signposts to many useful resources including around good sleep habits, neurodiversity, complex needs and self-care tips for families. They also signpost to this padlet around teen sleep. 

Key contacts

Just One Norfolk - contact Just One Number on 0300 300 0123 or texting 07520 631590.