Along with a healthy diet and regular activity good sleep hygiene can make a big difference to the outcomes for children and young people.
Whilst sleep ‘happens’ at home the fallout from sleep deprivation is seen in school.
Helping children and their families understand the value of sleep is important. Offering some support to establish healthy habits can mean children come to school better able to learn and engage positively in school life.
Good Sleep Hygiene
• Be active
• Eat well and at regular intervals
Get the room right
• Not too hot or cold
• Dark (low level night lights are ok)
• Comfy bed
Get the build up right
• Same bedtime and get up time each day
• ‘Wind down’ activities – bath time, reading quiet play
• Avoid stimulating activities like 'exciting’ computer games
• Stop screen use at least an hour before bed (the blue light from screen time gets in the way of melatonin –the ‘sleep hormone’)
If children and young people struggle to get to sleep then using relaxation techniques can help. The Mental Health Foundation have some available *here*
If insomnia or early waking is an ongoing problem it can be indicative of low mood and may need onward referral for assessment call JustOneNumber on 0300 300 0123 for advice.
Health Passport App
Discussion with a School Nurse Call Just One Norfolk 0300 300 0123
School Nurse Health Assessment
Assistant Practitioner Sleep Pathway
You can signpost the child/young person and families to various websites to promote healthy sleep routines.
NHS Healthy Sleep Tips for Younger Children *here*
NHS Sleep Tips for Teens *here*
National Sleep Foundation – sleep and screen time *here*
‘Sleep East’ local support for families struggling with sleep issues *here*
Health for Teens information on Sleep *here*
NHS Moodzone has an audio podcast on sleep *here* Can't use (Youtube)
Royal College of Paediatrics and Child Health have a fact sheet for parents on screen time *here*
The PSHE association has lesson plans on healthy sleep *here*