Having trouble sleeping?

Adequate sleep helps with physical growth and development, as well as cognitive function, including memory and learning. Children who get enough sleep tend to have better attention, behavior, and academic performance. Sleep also helps with emotional regulation and can reduce the risk of depression and anxiety.  It's important for school-aged children to have a regular sleep schedule and get enough sleep each night to support healthy development.

Having trouble getting to sleep?

There are several things that can help people who have difficulty sleeping, including:

  1. Establishing a consistent sleep schedule and sticking to it, even on weekends.
  2. Creating a relaxing bedtime routine, such as reading or listening to calming music.
  3. Making sure the sleep environment is comfortable, dark, and quiet.
  4. Practicing relaxation techniques, such as deep breathing or meditation.
  5. Avoiding stimulating activities, such as watching TV or using electronic devices, for at least an hour before bedtime.
  6. Avoiding caffeine and sugar close to bedtime.
  7. Exercising regularly, but finishing it at least 3 hours before bedtime.


Try to get 8-10 hours of sleep a night
Go to bed when you feel tired. Stick to a routine of getting up at the same time every day, whether you still feel tired or not. The more you do this, the easier it will be to get to sleep.

Sleep helps physically and emotionally
Getting enough sleep is really important. It helps you to concentrate and learn, can help you maintain a healthy weight and feel more able to cope with difficult feelings.

Don't lie in too long
If you've had a bad night, don't sleep in the next day. It'll just make it harder to get to sleep the following night. Set an alarm 10 minutes before you'd usually get up to give yourself more time in the morning.