Children’s Sleep Matters

Sleep is essential for children’s physical growth, brain development, emotion regulation, immunity, behaviour and learning. Recent research emphasises that inadequate or irregular sleep in childhood is linked not only with short-term issues (e.g., mood, concentration) but also long-term outcomes such as behavioural problems, academic difficulties and even risk factors in adolescence.

Sometimes getting a good night’s sleep is challenging for children due to a range of issues linked to behavioural, psychological or medical concerns.

Here are actionable tips that may help your child get good quality sleep and wake up well rested in the morning.

Set a consistent sleep schedule

Decide on a bedtime and a wake time and aim to stick to it every day (including weekends as much as possible). Every child needs a different amount of sleep, which changes as they age.

Follow a consistent and predictable bedtime routine and be clear with your child about acceptable behaviour.

Create a calming bedtime routine

Avoid all screens (TV/tablet/phone) in the last hour before bed.

An hour before bedtime, dim the lights, turn down noise and use this time for calming activities such as colouring, reading, listening to calming music or having a bath.

Try not to negotiate with your child at bedtime and aim to remain calm and consistent.

Monitor the sleep environment & behaviour

Ensure the sleeping environment is quiet, dark and a comfortable temperature.

The bedroom should be used for sleep only and not study or play if possible.

Consider removing screens and devices from your child or teen’s room before bedtime and overnight.

Special considerations

Even if you think your child is asleep when in bed, realise there may be wake-ups, restless phases or extended times to fall asleep

If your child isn’t doing enough physical activity during the day, they might not be feeling physically tired enough to sleep at night.

Have a satisfying evening meal at a reasonable time – feeling hungry or too full before bed can make it harder for your child to get to sleep

If your child has difficulties (falling asleep, frequent waking, early waking), keep a simple sleep diary for a week: bedtime, wake time, any disruptions.

Model good sleep behaviours yourself (parents’ routines matter).

If you’re worried about major sleep problems (snoring, pauses in breathing, extreme daytime sleepiness, persistent insomnia) consult a paediatric sleep specialist or your GP.

What to watch out for:

• difficulty falling asleep (taking > 20–30 minutes to fall asleep regularly)
• frequent night wakings or early morning wakings before required wake-time
• daytime tiredness, mood changes, reduced concentration, behaviour issues
• large variability in sleep times (e.g., weekend late nights / weekday early wakes)

If any of the above persist, especially when combined with other health/behaviour issues → seek professional advice.

For more information and tips on helping your child get a good night’s sleep:

https://rchpoll.org.au/wp-content/uploads/2025/02/NCHP35-Poll-report-A4_FA.pdf

Leanne Watson

Guidance Officer

Student Wellbeing 

Enoggera State School - Thursday and Friday

lwats128@eq.edu.au