Sleep well, live better
The benefits of sleep are wide-ranging!
- In terms of physical health, sleep improves immunity against disease.
- It is important for metabolic health which affects weight.
- It is during sleep that growth hormone is secreted.
- Being well-rested is associated with reduced incidence of sporting injuries.
- Sleep is also vital for emotional development.
- And a lack of sleep is linked to risk-taking behaviours …
So are you and your daughter getting enough sleep?
Friday, 13 March was World Sleep Day, a celebration of sleep and a call to action. The rallying cry for 2026 is “sleep well, live better”.
Whilst sleep (alongside diet and exercise) is a cornerstone of physical and mental health, SchoolTV’s experts noted that only 15% of teenagers are getting enough sleep. So what can you do?
There are lots of practical tips included in this SchoolTV video to help the whole family get a good night’s rest.
To access the videos in this edition of SchoolTV, please click here.
As clinical psychologist Andrew Fuller notes, getting enough sleep is a powerful way to protect against depression. This is because the structures in the brain that support development of serotonin are built and re-built between the 6th and 8th hours of sleep. Poor sleep affects the encoding of positive memories more than negative memories, so if we aren’t getting enough sleep our memories of our own lives skew towards the darker moments. Consolidation of memories whilst we are asleep is also vital for learning. Getting a good night’s sleep has both short and long-term effects on our physiology and mental wellbeing.
Guidelines and research indicate that primary-aged children should be getting between 10 and 12 hours of sleep per night and adolescents should get 8 to 10 hours.
The hour prior to going to bed is crucial. Melatonin begins being produced by the body when our eyes detect that the sun is going down. As melatonin builds up in the body, we gradually become sleepy. Light from screens (phones, laptops, TV, video game consoles) delays melatonin production, which is why screens should be put away an hour before bed. Studies show that keeping technology in bedrooms disrupts sleep, so devices should be kept elsewhere when possible. Calming activities such as reading, listening to music or showering before bed are helpful. It is best to avoid rigorous exercise before bedtime. Experts suggest not eating just prior to bed, though if a rumbling stomach is threatening to keep you awake, a banana (which contains the amino acid tryptophan which stimulates sleep), warm milk or nuts are good options. In-depth conversations about one’s day or worries are also best avoided before bed. Setting aside a time to debrief with your child earlier in the afternoon is a good routine to try and cultivate.
Napping in the afternoon can be a good way to revitalise a tired child or teenager, as long as naps are limited to 20 minutes (to avoid them slipping into deep sleep and waking up groggy). As tempting as it may be for adults and young people alike, sleeping in for more than an extra hour on the weekends to make up sleep debt is not recommended; a consistent wake up time each day is best.
There is additional information on sleep apnea, sleepwalking, sleep terrors, delayed sleep phase syndrome and narcolepsy in this edition.
Sleep Ninja® is a great resource designed at the Black Dog Institute in consultation with young people. It’s a free, evidence-based smartphone app shown to be effective in helping young people with their sleep.
Wishing you all an excellent night’s sleep.
Lauren Miles
School Psychologist
