Helping your kids to get enough Zzzzz’s

Whether you have a toddler bursting with energy or a moody pre-teen that doesn’t like to be told what to do, making sure the kids get enough sleep can be a big worry. We know good quality sleep is so important not only to have enough energy to survive the day ahead but to play, learn, concentrate and regulate hunger, activity and emotions. But why can getting the kids to bed (and to stay in bed) be so hard?! Take a deep breath, we’re here to help. 

Before we get into the nitty gritty… how much sleep do your kids actually need each night? It actually depends on their age! See below: 

This is just a guide though. Your child might need slightly more or less of the recommended amount for their age – but it’s a good place to start! 

Now that you know what we should be aiming for, take some time to reflect – how much sleep do your kids get each night? Think about what time your child goes to bed, and what time they wake up in the morning. If it’s outside the golden sleep window, here’s what you got to do. 

The key to success is to set an orderly bedtime routine. One that’s consistent and repetitive so it can be done on the daily. It also needs to be predictable so that kids, can initiate it on their own, regardless of how old they are. It should involve a series of simple pre-snooze tasks to que time for sleep. This may look like eating dinner as a family > packing lunch for the next day > a screen-free activity (like reading a book, finishing homework, listening to some calming music) > brushing teeth > good night hugs and kisses > lights out.  

You might be wondering where screen time fits into this? Research shows using electronics before bed can lead to disruptive sleep. If your kids are complaining I can’t sleep or I’m not tired but then refuse to wake up when their alarm goes off or sleep in until midday (if you let them), reflect on their screen time use. Watching TV, gaming, or scrolling through Insta may be a part of an evening routine, but where possible try to avoid having screen time as part of a bedtime routine or at least no screens for one hour before lights out. You may also want to introduce no phones in the bedrooms as a family rule, especially for those moody preteens.  

Make sure their rooms are quiet and reasonably dark (but not pitch black and scary). This will signal to their bodies to secrete melatonin (the brain’s hormone that tells the body it’s time to sleep when it’s in the dark). And make sure they get lots of natural light and sunshine during the day to promote a healthy melatonin production cycle.  

Remember, bedtime routines may change as the kids get older, but it should be fairly consistent from day to day, even on weekends. Encouraging your kids to keep active and eat nutritious foods most often can help with this too!