Sleep by

Why is sleep so important?

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Getting enough sleep is important for your physical and emotional wellbeing. Getting the right sleep will:

· Improve your ability to concentrate, listen, learn and solve problems.

· Reduce irritability

· Allow the body to rest and repair

· Reduce stress hormones and is good for emotional and mental health.

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40% of children and adults suffer from sleep difficulties
(The Sleep Charity, 2020)

Sleep Difficulties

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Sleep Difficulties

Sometimes sleep is more difficult. There are many things that get in the way of a good night sleep for children. It could be;

Life changes and / or worries about things happening in their lives
Bad dreams and night time fears
Not having a regular bedtime and getting up time
Being ‘over-stimulated’ before bedtime by some foods or drinks, screen time or social media
The room being too hot, too cold, too light / too dark.

There are things you can do to help your child get enough rest, this is called sleep hygiene.

https://media.gosh.nhs.uk/documents/Sleep_hygiene_F1851_FINAL_Jun20.pdf

The science behind sleep!

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Teenage sleep

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Apps for Sleep

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Calm- meditaiton, sleep and relaxing
https://www.calm.com/

Headspace - for mindfulness, sleep and meditaiton
https://www.headspace.com/

Reason why many teenagers regularly do not get enough sleep

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1) Hormonal time shift- puberty hormones shift the teenager's body clock forward by about one or two ours, making them sleepier one to tow hours later. This nightly 'sleep debt' leads to chronic sleep deprivation.

2) using screen based devices- smart phones and other devices used around bedtime reduce sleep time. Teens who put down their smartphones an hour before bed gain an extra 21 minutes sleep at night, (that's 1 hour and 45 minutes over the school week).

3) Light exposure- In the evening, lights from televisions, mobile phones and computers can prevent adequate production of melatonin, the chemical produced by the brain that is responsible for sleep.

4) Sleep disorders- sleep disorders, such as restless legs syndrome or sleep apnoea, can affect how much sleep teenagers get.

Signs you need more sleep!

ccscommunications1 — 2022-11-28 10:24:00 UTC

* Difficulty waking up in the morning

* Trouble concentrating throughout the day

* Falling asleep in class

*Moody or feeling low or sad

*Lack of enthusiasm

*Reduced sporting performance

* Reduced academic performance

* Increased number of 'sick days' from school because of tiredness

*Truancy

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How much sleep do we need?

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Children and young people with additional needs

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Chat health and Parent Line

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Resources and Support

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1) Joyce Dunbar (2006) Tell Me Something Happy Before I Go To Sleep

2) Michael Foreman (2007) Dad! I Can’t Sleep, Andersen Press Ltd

3) Dawn Huebner (2008) What To Do When You Dread Your Bed: A Kid’s Guideto Overcoming Problems with Sleep, Magination Press

4) Capucine Mazille (2007) How Will I Ever Sleep in This Bed?, Sterling

5) Jane Simmons (2000), Go To Sleep Daisy, O’Brien Press Ltd

6) Martin Waddell and Barbara Firth (1988), Can’t You Sleep Little Bear?, Walker Books Practical

Melatonin

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Night Terrors or Nightmares?

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Bedtime Routines

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Common Sleep Difficulties

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Bedroom Environment

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Diet and Sleep

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Relaxation Tips

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ChildLine

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Teen Sleep Hub resources

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Bedfordshire and Luton Children's Health Hub

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Sleep advice for children of all ages

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GOSH sleep hygiene booklet

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Sleep Diary - Primary

2026-06-05 12:22:00 UTC

Teen Sleep Diary

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Sleep and SEND

2026-06-05 12:27:07 UTC

Sleep diaries

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