Sleep is a vital part of a child’s growth and development, yet it’s often overlooked in the busy lives of modern families. At Quintilian School, we understand the strong connection between sleep and school performance. When students are well-rested, they’re more focused, emotionally regulated, and prepared to engage with learning. Developing healthy sleep habits early in life is one of the most impactful ways parents can support their child’s academic and personal success.
The Link Between Sleep and School Performance
Sleep directly affects cognitive function, including memory, concentration, and problem-solving – all essential skills for academic achievement. During sleep, the brain consolidates information learned during the day, processes emotions, and restores energy for the day ahead.
Lack of quality sleep can lead to:
- Reduced attention span and focus in class
- Difficulty retaining new information
- Increased irritability or behavioural issues
- Slower physical reaction times
- Greater risk of anxiety and mood disorders
By contrast, children who get enough rest are more likely to participate actively, retain more of what they learn, and enjoy school more overall.
How Much Sleep Do Children Need?
Sleep needs vary by age, and ensuring your child gets the recommended amount is crucial for their wellbeing. The general guidelines are:
- Preschoolers (3–5 years): 10–13 hours per night
- Primary school-aged children (6–13 years): 9–11 hours per night
- Teenagers (14–17 years): 8–10 hours per night
It’s important to remember that quality matters just as much as quantity. Deep, uninterrupted sleep is essential for physical and mental restoration.
Establishing an Effective Bedtime Routine
One of the best ways to ensure consistent, quality sleep is to create a calm and predictable bedtime routine. When children follow the same pattern each night, it signals their body that it’s time to wind down. A strong routine might include:
- Consistent sleep and wake times, even on weekends
- A wind-down period of 30–60 minutes before bed with calming activities such as reading or listening to quiet music
- Warm baths or showers to help relax the body
- Brushing teeth and getting into pyjamas to mark the transition to sleep time
- A screen-free environment at least an hour before bed
Children thrive on routine, and even small changes – like turning the lights down or switching to quieter activities – can have a big impact.
The Impact of Screen Time and Diet
Two major factors that often disrupt sleep are screen time and poor dietary habits, both of which are increasingly common in school-age children.
Screen time and sleep
Digital devices emit blue light, which interferes with the body’s production of melatonin, the hormone responsible for regulating sleep. Exposure to screens in the hour leading up to bedtime can delay sleep onset and reduce sleep quality.
To help reduce this effect:
- Set a screen curfew at least 60 minutes before bed
- Keep screens out of the bedroom, including TVs, tablets, and smartphones
- Encourage screen-free alternatives like puzzles, drawing, or storytelling in the evening
Diet and sleep
What children eat and when also play a role in sleep quality. Avoid heavy meals and sugary snacks in the hours before bedtime, and aim to finish dinner at least two hours before sleep.
Tips for better dietary habits:
- Avoid caffeine (found in some soft drinks and chocolate)
- Include sleep-promoting foods such as bananas, oats, turkey, and dairy
- Provide a small, healthy snack before bed if needed (e.g. a glass of warm milk or a piece of fruit)
Creating the Ideal Sleep Environment
The bedroom environment can make or break your child’s sleep experience. A quiet, cool, and dark room is ideal for quality rest.
Here are some ways to optimise the sleep setting:
- Keep the bedroom quiet, with white noise machines or fans to mask outside noise if needed
- Ensure the room is dark, using blackout curtains if necessary
- Set a comfortable temperature (around 18–20°C)
- Make the bed a dedicated space for sleep, not for watching TV or doing homework
- Limit clutter and create a calming atmosphere with soft lighting and neutral colours
These environmental tweaks can make it easier for children to fall asleep and stay asleep.
How Parents Can Encourage Healthy Sleep Habits
As with many aspects of childhood development, parents play a crucial role in shaping sleep routines and attitudes. Here’s how you can encourage better sleep habits in your household:
- Lead by example
Children learn by observing. If parents prioritise sleep and maintain regular routines, kids are more likely to do the same.
- Communicate the importance of sleep
Help your child understand why sleep matters for their energy, focus, and mood.
- Be consistent
Consistency is key to building habits. Keep bedtime and wake-up times steady, even on weekends and holidays.
- Support emotional wellbeing
Stress and anxiety can keep children awake. Make time for open conversations, and if needed, seek support from a professional.
- Monitor for sleep issues
Watch for signs of sleep disorders, such as snoring, night terrors, or persistent insomnia, and consult a health professional if concerns arise.
Partnering with Schools for Student Wellness
At Quintilian School, we take a holistic approach to education – one that recognises the important role of health and wellbeing in student success. We encourage families to develop healthy routines at home and offer resources to support good sleep habits, including:
- In-class discussions on wellness and daily routines
- Mindfulness practices and quiet time are built into the school day
When schools and families work together, we can build the foundation for thriving learners – inside and outside the classroom.
Cultivating Longevity
Sleep is not just a basic need – it’s a cornerstone of academic success and emotional wellbeing. By building strong sleep habits from a young age, parents can help their children excel in school and develop lifelong healthy routines.
At Quintilian School, we’re committed to nurturing the whole child, and that includes promoting healthy habits that support learning. With a little structure, attention, and support, every family can help their child enjoy the benefits of restful, restorative sleep.
