How Sleep Is Beneficial For Your Child's Education?

Everybody knows that sleep is highly important to our health & wellbeing, it is super important for the growth of our brain to get a good quality every night to allow us to develop. However, sometimes sleep can be massively affected by many issues in our lives and can be massively detrimental to our day to day lives when sleep is affected. 

It is SO important to children that they get the sleep they need, to allow them to get the best education possible. However, the NHS website shows that a 2023 study found that over a third (37.8%) of children aged 8 to 16 in the UK reported experiencing sleep problems on at least 3 nights out of the past week. This highlights a significant sleep issue among this age group. The problem appears even more pronounced for children with a probable mental disorder.  A very high percentage (76.5%) of this group struggled with sleep compared to only 25.0% of those unlikely to have a mental disorder.

How does this affect the education of young people?

The Sleep Foundation stated “Although fewer studies have examined lack of sleep in children, the existing evidence indicates that poor sleep can harm academic achievement in several ways.” Some of the known problems related to the lack of sleep include:

• Decreased Attention
• Poor decision making
• Aggression & irritability
• Worsened sequential thinking

These known issues have a massive impact on the development of your child’s learning, which also can affect other aspects of their lives. This can also have a detrimental effect on their physical health too. Sleep for children allows for the growth hormones and immune system to function properly. Not having enough sleep can stop your child from attending school regularly. 

To counteract this we have looked into the best routines and other actions you can take to help your child sleep better at night.

How Many Hours Should My Child Sleep?

Here is a breakdown of sleep durations by different age groups:

While these recommendations provide a helpful guideline, it's important to remember that sleep needs can vary from child to child. Factors like individual activity levels, overall health, and even genetics can influence how much sleep a child truly needs. Furthermore, quality sleep is just as important as quantity. Establishing a consistent sleep schedule, creating a calming bedtime routine, and limiting screen time before bed can all contribute to a child getting a good night's rest, even if the total sleep duration falls slightly outside the recommended range.

How about creating a bedtime routine which will help their body start to get used to going to sleep at a constant time, helping them settle down and in future help their education and physical development.

Creating A Bedtime Routine For Your Child

Here are some ideas for simple bedtime routines that you can adapt to fit your child's age:

Bath Time: A warm bath helps relax the body, allowing the body to wind down ready for quiet time before bedtime. You can add some soothing music and bath salts to help relax the body further.

Story Time: Allow your child to choose a familiar story to read with them just before bedtime. This is a classic bedtime routine that allows for bonding and relaxation allowing for a more peaceful rest.

Cuddle Time: Dim the lights in the room and spend a little time cuddling up after story time to help your child relax, creating a feeling of security, allowing for a greater quality of sleep.

Electronic Blackout:  Avoid screen time for at least an hour before bed, the blue light emitted from the electronic devices can interfere with sleep.

Set a Consistent Bedtime: Try to maintain a regular sleep schedule on weekdays and weekends for better sleep regulation.

Have the perfect mattress: Your relaxing bedtime routine deserves a comfortable foundation. A supportive mattress minimises sleep disruptions, promotes pressure relief for a pain-free night, and offers luxurious comfort to enhance your sleep sanctuary. We at Time4Sleep recommend a medium or softer mattress for a child, however this can all be dependant on physical needs as well as personal preference.

We recommend your child to participate in their own bedtime routine, it allows them to be more involved and dedicated to their routine if they are more involved and engaged.

Please talk about your child's worries and concerns, this as mentioned earlier is a massive reason why your child may not be sleeping well and has dropped in effort in terms of school work. We understand that it may be hard for your child to open up about serious issues concerning them, but be understanding, allow them to tell how they feel and develop strategies that may help combat their issues and anxieties.

If you want to look into further help contact your local GP or go to the websites below which help combat sleep disorders and other mental health issues. 

Sleep Disorders:

The Sleep Charity National Sleep Helpline: 03303 530 541 (open Tuesdays 9am-11am & Thursdays 7pm-9pm) Please note: This is not a crisis service.

Mental Health:

Samaritans: 116 123 (freephone) - Provides 24/7 emotional support for anyone in distress.

Mind Infoline: 0300 123 3393 (England and Wales) - Offers information and support for mental health problems.

NHS 111: Dial 111 (free from landlines and mobiles) - Non-emergency helpline for medical advice and support, including mental health concerns.

The Mix: themix.org.uk (website & app) - Offers support and information for young people (under 25) on mental health and other issues.

Young Minds: youngminds.org.uk - Provides information and support for young people and their parents/carers about mental health.

School Issues:

National Careers Service: 0800 100 900 (freephone) - Offers information and advice on careers, education and training.

Citizens Advice: Citizens Advice (website & helpline) - Provides information and advice on a range of issues, including education.

Childline: 0800 1111 (freephone) - Offers confidential support to young people about any issue, including school problems.