Sleep
Why is sleep important?
Sleep is really important for our bodies, brains and feelings.
When we get enough sleep, it can help us to:
- concentrate and learn at school
- remember things
- have more energy
- manage our feelings
- make good choices
- stay healthy
- enjoy playing and spending time with our friends and family.
Sometimes, when we haven't had enough sleep, we might feel grumpy, worried, upset or find it harder to concentrate. Everyone has nights when sleep is difficult, and that's okay.
How much sleep do I need?
Children need plenty of sleep because they are growing and learning.
The amount of sleep we need changes as we get older. Most primary-aged children need around 9–12 hours of sleep each night.
Everyone is different, so don't worry if you don't fall asleep straight away.
🌙 My bedtime routine
Having a calm and regular bedtime routine can help our bodies get ready for sleep.
🛁 1. Get ready for bed
Have a bath or shower, brush your teeth and put on your pyjamas.
📚 2. Do something relaxing
Read a book, listen to a calm story or have a quiet chat with someone at home.
📱 3. Switch off screens
Try to put tablets, phones, televisions and games away before bedtime. Screens can make it harder for our brains to get ready for sleep.
🧸 4. Make your bedroom cosy
A comfortable, quiet and dark room can help you sleep.
🕰️ 5. Try to have a regular bedtime
Going to bed and getting up at similar times each day can help your body develop a healthy sleep routine.
If I can't sleep...
Sometimes you might lie in bed and find that you just can't get to sleep.
Don't worry – this happens to everyone sometimes.
You could try:
🌬️ Slow breathing – breathe in slowly and then breathe out slowly.
📖 Read quietly – if your grown-up says it is okay, read a book for a little while.
🧸 Think of somewhere you feel safe and happy.
🌈 Imagine a calm picture in your mind, such as lying on a beach, walking through a forest or looking at the stars.
🗣️ Tell a grown-up if something is worrying you.
Remember:
I don't have to make myself sleep. I can simply rest, relax and let my body do its job.
🌟 Things to remember
Sleep is not a competition!
You don't have to fall asleep at exactly the same time as your friends.
If you have a difficult night, try not to worry. One difficult night doesn't mean that something is wrong.
If you regularly have trouble sleeping, feel very tired during the day or something is worrying you at bedtime, tell a grown-up you trust.
💛 Who can I talk to?
If worries are keeping you awake, you can always talk to someone.
At Holy Cross, you can speak to:
- your teacher
- a teaching assistant
- a member of our pastoral team
- your parent or carer
- another trusted adult.
You never have to keep a worry to yourself.
Helpful websites for children and families
🌈 Childline
Childline has child-friendly information about sleep, worries and looking after yourself.
🌙 The Sleep Charity
The Sleep Charity provides advice and resources to help children, young people and families develop healthy sleep habits.
🌱 NHS
The NHS has advice for parents and carers about children's sleep, bedtime routines and common sleep problems.
A message for parents and carers
Sleep needs vary between children, and occasional difficulties with sleep are common.
A consistent bedtime routine, a calm environment and limiting stimulating activities and screens before bed can help children develop healthy sleep habits.
If your child is regularly struggling to sleep, waking frequently, feeling very tired during the day, or their sleep is affecting their wellbeing or daily life, speak to your GP or another appropriate health professional for advice.
At Holy Cross, we want every child to have the opportunity to rest, recharge and come to school ready to learn, play and shine. ⭐