The importance of sleep

Good sleep is essential for children and teenagers. It restores energy, supports learning and memory, and helps both physical and emotional well-being. While we sleep, our body repairs itself, regulates hormones, manages stress, and fights infection.

Sleep difficulties affect not only the child or teenager but also their parent or carer. When adults are rested, it is easier to stay calm, co-regulate and support a child’s emotions.

Recommended Sleep Time (The American Academy of Sleep Medicine)

Age

Amount of sleep recommended in a 24-hour period

4-12 months

12-16 hours (including naps)

1-2 years

11-14 hours (including naps)

3-5 years

10-13 hours (including naps)

6-12 years

9-12 hours

13-18 years

8-10 hours

How common are sleep problems?

Sleep challenges can occur for any child, but they are more common in children who are neurodiverse or have additional needs.

Sleep difficulties can be linked to:

  • allergies
  • asthma
  • constipation
  • dietary issues
  • hormonal changes due to puberty
  • insomnia
  • medication
  • night terrors
  • pain
  • reflux
  • restess leg syndrome
  • thermoregulation
  • toileting
  • trouble falling asleep
  • trouble staying asleep
  • seizures
  • sleep apnea
  • sleep walking
  • snoring

Understanding the body clock

Our body clock (circadian rhythm) helps us feel awake during the day and sleepy at night. It is guided by external cues called Zeitgebers (“time-givers”). These include:

  • daylight
  • temperature
  • eating and drinking times
  • activity levels

A regular daily routine strengthens the body’s sleep-wake cycle.

Light and Sleep

Light is one of the strongest Zeitgebers.

  • Adenosine builds up during the day through activity and sunlight, creating “sleep pressure.”
  • Melatonin, the sleep hormone, rises in the evening when light fades.

Melatonin supplements may help with falling asleep when used correctly. Consult with your GP on whether this is appropriate for your child's sleep difficulties. 

Sleep Hygiene

Sleep hygiene means building habits and routines that support healthy, consistent sleep.

A sleep diary can help you notice patterns and understand what affects sleep.

Bedroom environment

Bedding & Clothing
Comfortable, supportive bedding and sleepwear.

Clutter-Free Space
Where possible, keep beds for sleep only. Bedrooms should feel calm and free of distractions.

Temperature
A cool room (16–18°C) supports better sleep, with bedding adjusted to preference.

Noise
Keep noise low. White noise (e.g., a fan or app) can help mask loud or unpredictable sounds.

Lighting

  • Keep the room dark.
  • Use soft red or yellow lights if needed.
  • Use blue-light filters on electronic devices in the evening.

Daily Routine

A consistent wake-up time helps regulate the body clock—keep within one hour of routine times, even on weekends.

Naps after age 6 should be short (under 40 minutes) and avoided later in the day.

Children also need time to wind down. Calming activities may include:

  • A warm bath
  • A favourite blanket or comfort item
  • Quiet time with a parent/carer
  • Gentle music, an audiobook or bedtime story
  • Familiar, soothing activities

Avoid stimulating play or vigorous activities close to bedtime.

Visual Schedules

Visual bedtime routines can help young children and autistic children understand and follow steps—including what to do if they wake during the night.

Encouraging independent sleep

Avoid routines that rely entirely on the caregiver (e.g., needing to be rocked to sleep). Instead, teach self-soothing strategies such as:

  • Stroking a favourite toy
  • A parent-scented item
  • Weighted blankets or body socks
  • Lavender oil
  • White noise, soft music, or audiobooks
  • Simple breathing or mindfulness techniques

Children should fall asleep in their own bed to avoid confusion or distress when they naturally wake during the night.

Food and sleep

What and when your child eats can affect their sleep.

A balanced diet supports sleep, and both hunger and heavy late meals can disrupt it.

Foods that naturally support sleep

These foods contain melatonin (+) or tryptophan (*):

  • Bananas +
  • Oats +
  • Tart cherry juice + *
  • Peanuts *
  • Warm milk *
  • Yoghurt *
  • Almonds *
  • Honey (small amounts)
  • Turkey/chicken *

Pair tryptophan foods with carbohydrates (e.g., porridge and banana) to aid absorption.

Avoid caffeine (tea, coffee, chocolate) and sugary foods later in the day, as these disrupt sleep and delay melatonin release.

disrupt sleep and delay melatonin release.

Bedwetting (night time enuresis)

Bedwetting can have a negative impact on both a child and carer’s quality of sleep. Be prepared by having spare bedding and nightwear nearby to keep noise and movement to a minimum. Track instances of bedwetting in the sleep diary.

Constipation can agitate bladder nerves and lead to bedwetting and accidents. Poop should look like thin snakes or mushy blobs.

Click here for more information on bedwetting.

Sleep diary

A sleep diary helps track bedtime routines, sleep quality, and factors influencing sleep. It supports planning and identifying helpful strategies.

A tool for teaching: bedtime pass

A bedtime pass can support older children to stay in bed:

  • The child can use the pass once per night for a brief need (e.g., hug or glass of water).
  • If unused, they earn a sticker.
  • Stickers can be exchanged for a simple reward, such as special time with a parent.

Sleep for teenagers

As children enter their teenage years, sleep patterns often shift. Puberty and lifestyle changes naturally lead to later bedtimes. Teenagers need 8–10 hours of sleep each night.

Good sleep supports mental health, emotional regulation, physical growth, learning, and daily functioning.

Tips for Teenagers

  • Keep a consistent wake time, even if bedtime varies.
  • Get outside during daylight to strengthen body clock cues.
  • Have screen-free wind-down time about an hour before bed. Store devices away from the bed to reduce temptation. Audiobooks or calm media are fine with blue-light filters.
  • Use familiar, calming activities, like a favourite show, book or routine.
  • Avoid caffeine and sugary drinks after lunch.
  • Create wind-down time: journalling, talking about worries earlier in the evening, warm showers, deep pressure input, stretching, soft lighting, mindfulness.
  • Declutter the sleep space to reduce distractions.
  • Develop a flexible routine that suits the teen and family. For autistic teens, engaging with special interests can help them relax and “get into flow.”

Menstruation and Sleep

Teenagers who menstruate may experience fatigue, discomfort, mood changes or increased anxiety. Tracking the cycle can help plan ahead and adjust routines where needed.

Video

This video on 'The Importance of Sleep in Children' was delivered by the Waterford South City CDNT. If you have any questions about sleep, please contact your local CDNT. You will find all of the contact details for the Dublin South Kildare and West Wicklow CDNTs here. 

 

When the video starts playing, if you are on a desktop, click the "CC" icon at the bottom of the video. This will turn on the closed captions (subtitles). If you are on a mobile device, then at the top of the video, tap "CC" to enable closed captions. To disable the closed captions, tap the "CC" icon again.  Watch the video on its YouTube channel to see the transcript.

Further information:

Other pages on this website:

Other websites:

 

Page last reviewed: 12 December 2025

Next review due: 12 December 2026