A good night's sleep may be one of the most powerful and often underestimated tools we have to support our children's learning, wellbeing and success at school.
As we begin Term 3, many families are helping children transition back into school routines after the holidays. Combined with the colder weather and darker mornings, this can make getting out of bed particularly challenging.
While most parents recognise that sleep is important, research suggests that we often underestimate just how closely sleep is linked to learning, emotional wellbeing and behaviour. In fact, sleep is not simply a period of rest. While children are asleep, their brains are actively processing information, consolidating memories and preparing for the next day's learning. In many ways, learning continues long after the classroom day has ended.
One of the more surprising findings from sleep research is that tired children do not always appear sleepy. Instead, they may become more active, impulsive, emotional or distracted as their bodies work harder to stay alert. This can sometimes be mistaken for behavioural difficulties, when fatigue may actually be playing a significant role.
Sleep is also critical for emotional regulation. Children who are not getting enough quality sleep often find it more difficult to manage frustration, cope with disappointment, navigate friendship challenges and recover from setbacks. As a result, they may appear more sensitive, reactive or overwhelmed by situations they would normally manage well.
For adolescents, sleep can be even more complicated. During puberty, their biological clock naturally shifts later, meaning many teenagers do not feel sleepy until later in the evening. This is not laziness or poor motivation, but a normal developmental change. Combined with homework, extracurricular commitments and screen use, it can make obtaining adequate sleep particularly challenging.
The recommended sleep guidelines are:
- Children aged 6 to 12 years: 9 to 12 hours per night.
- Young people aged 13 to 18 years: 8 to 10 hours per night
As families return to school routines this term, consider:
- Maintaining a consistent bedtime and wake-up time.
- Reducing screen use 30 to 60 minutes before bed.
- Keeping devices out of bedrooms overnight where possible.
- Encouraging exposure to morning sunlight, which helps regulate the body's sleep-wake cycle.
- Creating calm and predictable bedtime routines.
Perhaps most importantly, when children seem unusually emotional, forgetful, unmotivated or irritable, it can be worth asking a simple question: “Could they be tired?"
A good night's sleep may be one of the most powerful and often underestimated tools we have to support our children's learning, wellbeing and success at school.
Manja Whaley David Mander
Counsellor Psychologist
Resources:
- American Academy of Sleep Medicine: Student Sleep Health Resources
https://aasm.org/sleep-helps-students-excel-beyond-the-classroom/ - CDC: Sleep and Health for Children and Adolescents
https://www.cdc.gov/physical-activity-education/staying-healthy/sleep.html - Raising Children Network
- https://raisingchildren.net.au
- NSW Health: sleep and Children’s Healthhttps://www.nsw.gov.au/health-and-wellbeing/healthy-living/healthy-living-for-children-and-families/sleep-and-childrens-health