While we often work with babies and toddlers, many families come to us for support with sleep challenges in school-aged children, too. At this age, children are dealing with academic pressures, growing social lives, and busy schedules. That’s why good quality sleep is essential to help them stay emotionally regulated, focused, and ready to learn.
Research proves just how powerful even a small improvement in sleep can be. In a 2017 Panorama documentary, children who increased their nightly sleep by just one hour showed major gains:
- 66% improvement in problem-solving
- 57% boost in memory
- 44% increase in attention and focus
Clearly, a good night’s sleep is one of the most powerful tools we can give our children. Here’s how you can help your school-aged child develop better sleep habits:
1. Know how much sleep your child needs
Sleep requirements vary slightly by age:
- Ages 3-5: 10-13 hours per 24 hours
- Ages 6-10: 9-11 hours per night
Start by working backward from the time your child needs to wake up. For instance, if your 8-year-old wakes at 7am and needs around 10 hours of sleep, aim for a 9pm bedtime. Every child is different, so adjust as needed based on their mood and energy levels.
2. Establish a predictable bedtime routine
A calming bedtime routine is key no matter how old your child is. For school-aged kids, try:
- 20-30 minutes of screen-free wind-down activities like puzzles, colouring, or simple games
- A warm bath or shower to signal that sleep time is approaching
- Reading a chapter together or doing a guided relaxation exercise in bed
Keep the entire process to around an hour max, with the last 30 minutes dedicated to calm, low-energy activities.
3. Make the bedroom sleep-friendly
Create a soothing, distraction-free sleep environment:
- Keep the room dark to promote melatonin production
- Minimize clutter and distractions like toys or devices
- Maintain a comfortable room temperature—not too hot or too cold
- Dark, quiet, and cool bedrooms help kids fall asleep faster and stay asleep longer.
4. Turn off screens well before bedtime
Blue light from tablets, phones, and TVs interferes with the body’s natural sleep hormone production. Try to switch off all screens at least 60-90 minutes before bedtime to help your child wind down naturally.
5. Encourage daily outdoor play and exercise
Outdoor activity helps regulate the body’s internal clock (circadian rhythm). Aim for daily physical play or sports, plus time in natural daylight, to improve your child’s sleep quality.
6. Avoid caffeine and sugar before bed
Hot chocolate, fizzy drinks, or sweet snacks before bed might seem like a treat, but they’re also stimulants. Stick to low-sugar, non-caffeinated snacks earlier in the evening and save sweet drinks for earlier in the day.
7. Watch for signs of sleep problems
Your child should wake up naturally and well-rested after a full night’s sleep. If they:
- Struggle to get up after 10+ hours of sleep
- Fall asleep during the day or in school
- Show ongoing fatigue despite an age-appropriate bedtime
…it might be time to explore whether there’s an underlying sleep issue at play.
Time to chat?
If bedtime is consistently a battle or your child isn’t sleeping well despite your best efforts, you’re not alone. We love working with older children and include them in the process as much as possible, helping them take ownership of their own healthy sleep habits.
So if you’re facing challenges with your school-aged child’s sleep, we’d love to support you. Get in touch to book a free 15-minute consultation and find out how we can help your whole family sleep better!
