Sleep is vital for our physical, mental and emotional well-being: being sleep deprived can affect concentration and memory.
When children don’t get enough sleep their behaviour and mood can be affected; it can also impact on their ability to learn.
Children need different amounts of sleep – the younger the child, the more sleep they need.
With many kids back to school this week and next, now is a good time to get bedtime routines back on track.
How Much Sleep Do Children Need?
Children need different amounts of sleep, however, the younger the child, the more sleep they need. The American Academy of Sleep Medicine recommends the following sleep times for children:
- Babies four to 12 months old should get 12 to 16 hours per 24 hours (including naps)
- Children one to two years old, 11 to 14 hours per 24 hours (including naps)
- Children three to five, 10 to 13 hours per 24 hours (including naps)
- Children six to 12 years old, nine to 12 hours
- Teenagers (13 to 18 years old), eight to 10 hours
An average nine year old will need 15 minutes less sleep for each year that they age. So a 14-year-old will need around nine hours sleep and a 16 year old around eight-and-a-half hours sleep each night.
So, how do we help our children get a good bedtime routine in time for going back to school?
Establishing Children’s Bedtime Routine
- Before school starts, try scaling back bedtime by 15 minutes a night until it’s 7.30pm.
- Establish a good bedtime routine at least an hour before sleep. For example, a bath, milky drink or reading a story to help relax your child.
- Avoid screen time an hour before bedtime.
- Aim to wake your children up the same time every day.
- Keep the bedroom at a comfortable temperature.
- Encourage regular exercise.
- Cut back on sugary snacks and drinks as these can can increase energy levels.
- Remove any distractions such as toys/computers or electrical devices in their bedroom.
- Talk with your child about good bedtime routines to help them understand the importance of sleep.
- Make sure your child’s bed and mattress are giving them the proper support and they’ve room to grow.
What Next?
Dalzell’s is an accredited Sleep Council retailer which means our expert staff are on-hand to provide advice on sleep related issues. Visit us in-store to meet with the team where we’ll only be too happy to discuss any issues you may have.* Based in Markethill we’re easily accessible, just off the A28 between Armagh and Newry; 30 minutes from Lisburn, 45 from Belfast and an hour from Dublin. There’s plenty of on-street Free Parking too. With over 500 beds in stock, we’re confident you’ll find a new bed that suits your growing child. No time to visit? No problem. Call us on T: 028 3755 1260, Email or view our great selection of beds and mattresses online at ArmaghBeds.com. What’s more we provide a Free Collection and Recycling of Your Old Bed service and Free Delivery throughout Northern Ireland, and Counties Dublin, Louth and Monaghan.
* Always seek medical advice if you have health-related sleep issues.
