School Nurse Sleep Workshop

Thank you to those who joined us for our sleep workshop today. During the session we explored the importance of sleep and how we can best support our children with a good sleep routine.

Recommended amount of sleep

Your child’s ageRecommended sleep time in 24 hours
Infants 4 to 12 months12 to 16 hours including naps
Children 1 to 2 years11 to 14 hours including naps
Children 3 to 5 years10 to 13 hours including naps
Children 6 to 12 years9 to 12 hours
Teenagers 13 to 18 years8 to 10 hours,to%2014%20hours%20including%20naps

Promoting good sleep

Daytime habits also affect sleep. Here are some suggestions that can help promote restful sleep:

  • Arranging a balanced schedule with interspersed periods of rest and play
  • Keeping a regular bedtime
  • Making the bedroom a no-screen zone, even during the day
  • Providing a healthy balance diet
  • Setting the thermostat to a slightly cooler temperature
  • Using dark curtains to block out light, or a nightlight if they’re scared of the dark
  • Keeping the bedroom quiet, or using a white noise machine to mask outside sounds
  • Avoiding caffeine, large meals, and sugary treats before bedtime, opting for a healthy bedtime snack if necessary

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