A good night’s sleep is essential for young people, helping them focus at school and college, improving memory, and supporting emotional and physical wellbeing.
But, sleep is not always something that comes easily. What works for one person might not work for someone else. Here are some areas to consider when looking to improve your and your child’s sleep.
Tips for improving sleep
Establish a good bedtime routine
Routine is important in so many aspects of life, but creating consistency in the lead up to bedtime is hugely important in preparing the body for sleep.
Create a sleep-friendly environment
Think about minimising distractions, creating comfortable spaces, adjusting lights and temperature and other sensory inputs.
Reduce stress before bed
The routine might start after dinner, with a clear break from screens for at least an hour before sleep is planned, thinking about other inputs (like reading) before finally heading to bed calm.
Diet and eating habits
Think about diet and eating habits, especially in the time leading up to bed. Sugar, caffeine or larger meals later in the evening can all impact our sleep. Equally, feeling hungry or thirsty at night can also make sleep difficult, so supper time snack might be worth considering.
Address worries before bed
The end of the day can often be a time when we all start worrying about the next day. Maybe something is on their mind, so use to time before bed to check in and see if there is anything they need to talk about. Maybe it is not the right time to dive into something big, but acknowledge their anxieties and plan a future time to talk about it.
Be a screentime role model
It is recommended to stop screen use for children and young people at least 1 hour before bed, as screens (TVs, laptops, phones) can keep us awake and make it harder to get to sleep. Think about how everyone in your home can role model this behaviour and switch off screens before preparing for bed.
More sleep advice and support
- The Sleep Charity provides a whole range of information and support on sleep.
- Young Minds provides more support on sleep for young people.
- Mind‘s tips to improve sleep for 11-18 year olds.