Supporting Children with Sleep and Wellbeing

At Hollymount, we know that sleep plays a vital role in children’s learning, behaviour, emotional wellbeing, physical health, and overall development. A good night’s sleep helps children concentrate, regulate emotions, solve problems, build resilience, and enjoy the day ahead.

Most children will experience sleep difficulties from time to time. However, for some children, difficulties with falling asleep, staying asleep, early waking, or restless sleep can begin to affect family life, school attendance, concentration, mood, confidence, or emotional wellbeing.

Whether your child occasionally struggles with sleep or sleep has become an ongoing challenge for your family, support is available.

Why is sleep so important?

Sleep helps children:

• Concentrate and focus in lessons

• Learn, remember, and retain new information

• Manage emotions and cope with frustration

• Build strong physical health and immunity

• Develop socially and emotionally

• Recover physically after active days

• Maintain positive mental wellbeing

When children are overtired, everyday challenges can often feel much bigger.

Signs your child may not be getting enough sleep

Every child is different, but signs may include:

• Difficulty waking in the morning

• Appearing tired, irritable, or emotional

• Difficulty concentrating

• Increased forgetfulness

• Finding it harder to manage friendships or social situations

• More frequent emotional outbursts

• Hyperactivity or appearing “wired”

• Falling asleep in the car or during quiet activities

• Increased anxiety or worry

• Reduced appetite or changes in eating habits

Interestingly, tired children do not always look sleepy. Some children actually appear more active, impulsive, or emotionally reactive when overtired.

How much sleep do children usually need?

The National Health Service advises that, as a general guide:

Age	Typical sleep needed
3 to 5 years	10 to 13 hours
6 to 12 years	9 to 12 hours
Teenagers	8 to 10 hours

Every child is different, and some may need slightly more or less.

Common reasons children struggle with sleep

Sleep difficulties can happen for many reasons, including:

• Changes in routine

• Anxiety or worry

• Overstimulation before bed

• Too much screen time late in the evening

• Sensory sensitivities

• Illness or discomfort

• Nightmares or fears

• Neurodevelopmental differences such as Attention Deficit Hyperactivity Disorder, Autism Spectrum Disorder, or Dyslexia

• Changes within family life

Practical strategies that can help at home

Many children benefit from:

Consistent bedtime routines

Children often feel safer when bedtime happens in a predictable way.

For example:

Bath
Pyjamas
Tooth brushing
Story or quiet reading
Lights out

Try to keep bedtime and wake up times as consistent as possible, including weekends where possible.

Creating a calm sleep environment

Consider:

• A cool, dark bedroom

• Reduced background noise

• Comfortable bedding and clothing

• Blackout curtains if helpful

• Night lights if your child feels reassured by them

Reducing screen time

Screens can make it harder for the brain to prepare for sleep.

Where possible:

• Avoid tablets, phones, gaming, or television for at least an hour before bed

• Replace screens with books, audiobooks, colouring, puzzles, or calm conversation

Supporting emotional wellbeing before bed

Some children’s worries become louder at bedtime.

Helpful strategies may include:

• Talking through the day

• Sharing “best part” and “tricky part” moments

• Writing worries down

• Gratitude journals

• Gentle breathing exercises

• Calm music or stories

Physical activity during the day

Children who move regularly often sleep better.

Activities might include:

• Walking

• Cycling

• Swimming

• Playing outdoors

• Team sports

• Dancing

Avoiding overtiredness

Children can sometimes become harder to settle when they are overtired. Earlier bedtimes for a period can sometimes help reset routines.

When to seek further support

It may be helpful to seek advice if your child:

• Regularly struggles to fall asleep

• Wakes frequently during the night

• Appears exhausted despite long periods in bed

• Snores heavily or has breathing concerns

• Sleepwalks regularly

• Has night terrors

• Sleep difficulties are affecting school attendance, learning, behaviour, or family wellbeing

Your National Health Service GP may be able to offer advice or refer to appropriate services if needed.

Helpful organisations and resources

Families may find these organisations helpful:

• The Sleep Charity – practical sleep advice for families

• NHS – sleep guidance for children

• YoungMinds – wellbeing and sleep support

• National Autistic Society – sleep advice for autistic children

What we might be able to do at school to help

If sleep is affecting your child’s wellbeing or learning, school may be able to support through:

• Sensitive communication with families

• Understanding fluctuations in energy, concentration, or emotional regulation

• Flexible pastoral support

• Emotional wellbeing check ins

• Support from inclusion staff where appropriate

• Signposting to helpful services and resources

At Hollymount, we understand that behind every tired child may be a family doing their very best. By working together, we can help children develop healthy routines, build resilience, and feel ready to learn, play, and thrive.