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From College Counsellors

Sleep

It is easy to underestimate the importance of sleep. Yet, getting a good night’s sleep lays a good foundation for growth, learning, development, behaviour, mood, health and day-to-day functioning.

How much sleep do young people actually need each night?

The amount of sleep we need changes. Everyone is different, but as a rough guide, young people need the following amounts of sleep every night:

ages 3 to 5: 10 to 13 hours
ages 6 to 13: 9 to 11 hours
ages 14 to 17: 8 to 10 hours

Not having enough sleep or getting poor quality sleep can affect how children and teenagers learn as well as having a significant impact on their physical and mental health and wellbeing.

How can we help our young people to get the sleep they need?

Create a sleep schedule: Making sure that young people go to bed at a time which will allow them to get the amount of sleep they need. It helps if you can stick to the same bedtime and wake-up times. Though it can be tempting to try and ‘catch up’ on missed sleep at the weekend, it is recommended to stick to the same schedule every day.
Create and stick to a bedtime routine: Following the same routine every day can be helpful in telling our brain that it is time to get ready for sleep. Your routine could include: a bath or shower, changing into comfy pyjamas, brushing teeth, reading a book or spending quiet time in the bedroom before turning out lights and going to sleep.
Help with winding down: Busy people need some time to relax before bed. Consider playing soft music, reading together or using an app such as Smiling Mind to practice some quiet mindfulness before bed.
Make sure the bedroom is set up for sleep: Ensuring bedrooms are dark and quiet is a signal to our brain that it is time for sleep. However, if your child or teenager is anxious or afraid at night, use a night light.
Avoid stimulants: Making sure to avoid tea, coffee, chocolate and sports drinks, especially in the afternoon.
Turn off technology: Turning off computers, tablets and television at least 1 hour before bedtime should help to improve quality of sleep.

Thanks for reading – Sam & Jess, College Counsellors.