The Importance of a Good Night’s Sleep
2017-04-18

Age | Sleep Requirement Each Night |
Pre Nursery/Nursery | 10-12 Hours |
Pre Prep and Prep | 9-11 Hours |
Senior School | 9 Hours |
Adults | 8 Hours. |
- Routine - Timing: Setting and keeping to a clear routine is the key to enabling a good night’s sleep. Set a specific bedtime and wake up time and then stick to it. Work your evening routine around these timings, not the other way around. We can set our body clocks to recognise routine and in doing so, our bodies will automatically adjust to the time of day and enable us to feel tired or awake at the right time.
- Routine – Activity: Adults are only too aware of the need to take some relaxation time and the same is equally important for young people. Establish a relaxing evening routine that allows your children to mentally unwind. Listening to music or an audio book, a warm bath or drink, a relaxed chat about their day, or even some guided meditation can all help to release of the chemicals needed to enable sound and uninterrupted sleep.
- Limit screentime: Use of devices that emit artificial light prevents the brain from moving into sleep mode. While using apps that change the colour of the screen to a warmer hue can help, the brain is still being kept alert by this kind of activity. Not using devices for at least an hour before bedtime gives the brain sufficient time to move into the right phase of the sleep/wake cycle, supporting a good night’s sleep.
- Environment: Creating the right environment for sleep can also be beneficial. A room that is too hot, cold or noisy can affect your child’s ability to drop off into sleep, while also affecting the quality of the sleep they do manage to receive.
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