Healthy sleep – community paediatrics advice

Why do we sleep?

Sleep is important because it helps our brains rest and grow. Everyone needs sleep to feel good and stay healthy.

Sleep is made up of lots of short sleep cycles joined together.

How does typical sleep develop?

As children grow their sleep changes. A baby needs a lot of sleep and by 5 years of age children sleep between 10 to 13 hours, this can include a nap.

To fall asleep a child must feel safe and relaxed. This allows our brain to make chemicals that tell our body to feel sleepy. Some people do this easily, some people need more support to teach their brain to sleep.

What worries me about my child’s sleep?

• What is happening with sleep right now?
• How much sleep should your child have for their age?
• What do you want to change about sleep?
• What will you change first?

How to support my child’s sleep

Sleeping area

• Does your child feel secure, is bedtime predictable and safe?
• Is their sleeping space clean and comfortable? Is the bedroom dark and quiet?

Sleeping time

• Develop a bedtime routine that works for your family. Think about what time your child gets sleepy and plan the times around this.
• Try to do different activities in the night to day to help their brain know whether it is night or daytime.
• Try having sleepy foods before bed such as a milky drink, banana or nuts. Do not have sugar or snacks after 6pm.
• If they are having difficulty with sleep, remove all screens after 6pm.

Where to get direct support for sleep problems | Sheffield

Parent Hub Events | Sheffield Attend an online seminar about sleep.

What should I expect from our community paediatric appointment?

You will be asked about sleep habits. It will be useful if you have information about your bedtime routine and current sleep pattern.

You will be asked about your child’s health and development, physical activity and eating habits.

You may be told to self-refer to an intervention worker who can work with your family to support you with sleep.