Over the years, I have often reflected on what matters most in a child’s education. While skilled teachers, a stimulating environment, early reading skills, and a well-resourced and rich curriculum are essential, I have come to believe that some of the most influential factors lie outside the classroom such as consistent routines, wellbeing, and sleep.

When a child sleeps, they are not simply resting, it is actually a period of intense mental activity. While the body rests, the brain is busy sorting and classifying the day’s learning to help with memory retention. Simultaneously, the body recharges and repairs so we stay healthy and strong. With a good night’s sleep, children wake up with energy, a stronger immune system and a brain that is ready to tackle new challenges.

Unfortunately, many children are struggling to get the rest they need. Research shows that in England 29% of children under the age of 10 are affected by sleep problems. In Wales this is higher at 68% (perhaps proof that counting sheep does not work)! These issues can lead to mood swings, poor behaviour choices, and extreme irritability.  

Most primary-aged children require 9 to 11 hours of sleep to function well. Without this level, symptoms can include irritability and meltdowns, and difficulty following instructions or problem solving and forgetfulness,

The human body’s internal clock thrives on consistency. When bedtimes fluctuate between weekdays and weekends, children experience lethargy making it much harder for them to focus on Monday mornings. If your child needs to be up by 7:00am for school, these are the recommended bedtimes:

Age Group                                              Recommended Sleep Time

Reception & Year 1                             6:30 pm – 7:00 pm

Years 2 & 3                                            7:00 pm – 7:30 pm

Years 4 & 5                                            7:30 pm – 8:00 pm

Year 6                                                     8:00 pm – 8:30 pm

To help the brain transition to sleep, we also need to allow time to carefully manage the environment for our children.

• Turning off screens 1 hour before bed is vital. Light given out by screens tricks the brain into thinking the sun is still up, stopping the release of melatonin (the sleep hormone). Because children’s eyes are more sensitive than adults’, screen time can make it twice as hard for them to settle.
• A warm bath is also a good transition. Not only is it comforting, but afterwards, as the body cools down, it triggers a natural release of melatonin.
• Sharing a story is one of the best routines possible and is also a great way for families to spend time together

If you are struggling with issues like night waking, bad dreams, or sleepwalking, I highly recommend Sammy Margo’s book, The Good Sleep Guide for Kids. Margo suggests that sleep difficulties persist not because a child is bad at sleeping, but because habits, family patterns, and unintentional triggers like overstimulation keep the problems going.  If your current schedule needs addressing, then Margo’s advice is that it’s never too late to change routines:

• Move the bedtime 5-10 minutes earlier every few days
• Ensure the bedroom is dark, cool, and free of distractions
• Make sure your child understands why sleep is so beneficial to their development
• Expect a few difficult nights, but stay calm and firm, until the new rhythm eventually kicks in.

Helping our children with their sleep is one of the greatest gifts we can give their education and their health.   It may take a little patience and a few screen-free evenings to get there, but once the rhythm kicks in, the whole family usually feel the difference.       Goodnight