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Older Child's Sleep

Getting enough sleep is really important for children's physical and emotional wellbeing. Your child will be ready to learn and have fun if they’ve had enough sleep.

As children get older, they need less sleep. A guide of how much sleep your child needs by age is *Available To Download Below*

Teenagers
Sleep patterns change when teenagers go through puberty. Their body clock shifts due to hormonal changes. This makes them feel like they need to sleep and wake up around 3-4 hours later than adults do.

That’s why they often want to stay up late and struggle to get up in the mornings.

Teenagers need around 9-10 hours of sleep a night. If teenagers don’t get enough sleep this can stop them focusing on learning and having fun. It might make them grumpy and awkward too.

Things You Can Do To Help

Healthy sleep routines will help your child (and therefore you!) to get a good night’s sleep.

  • Do the same things at the same time each night so that your child knows that it is bedtime. Use this time to wind down and have some valued one to one time together. Keep things calm and consistent!
  • Dim the lights and switch off the TV, games console, tablet or computer about 1 hour before bedtime. This can help your child fall asleep more easily. The blue light from a screen will keep your child’s brain (and yours) awake for longer
  • Reassure your child if they wake in the night. Go to them, but try not to interact too much.
  • Be prepared to adapt their routine for illness or any big events such as starting nursery or school, or the arrival of a new baby. Some extra reassurance at bedtime may be needed.
  • Keep your child’s bedroom as dark as possible. A blackout blind may help.

Who Can Help?

It is useful to consider these questions:
• What are you finding most challenging about your child’s sleep?
• Why do you think you child is struggling to sleep well?
• What have you tried before? What worked and what didn’t work? What can you learn from this?

If you have tried the above and are still struggling with your child’s sleep, talk to a member of the 0-19 Healthy Child Programme by calling Just One Number on 0300 300 0123 or texting Parentline on 07520631590. Our opening hours are 8am-6pm Monday-Friday (excluding bank holidays) and 9am-1pm on Saturdays.

To speak to other Norfolk parents and carers, you can join our online community forum. CLICK HERE

Sleep East in partnership with Norfolk Libraries run ‘Sleep Hives’ and sleep workshops for sleep deprived parents. There is a charge to access these. To find out more: *Click Here* 

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