The Importance Of Sleep
Getting a good sleep routine can be hard. But good sleeping habits can really improve mental health and help everyone cope better with life.
The amount of sleep we need changes throughout our lives. Sleep Scotland recommends:
Newborns 0–3 months 14 to 17 hours 😴
Infants 4–11 months 12 to 15 hours 😴
Toddlers 1–2 years 11 to 14 hours 😴
Pre-schoolers 3–5 years 10 to 13 hours 😴
School-aged children 6–13 years 9 to 11 hours 😴
Teenagers 14–17 years 8 to 10 hours 😴
Young adults 18–25 years 7 to 9 hours 😴
Our ‘body clock’ works best if we stick to routines and prepare our environment to encourage good sleep.
Apps
Screen time and sleep
Screen time directly harms children’s sleep by shortening total rest time, delaying sleep onset, and lowering sleep quality.
Key effects on sleep:
- Delayed sleep onset: Children take longer to fall asleep.
- Increased insomnia risk: Studies show that screen use in bed raises the odds of insomnia symptoms.
- Fragmented rest: Nighttime notifications, sounds, and vibrations cause frequent awakenings and disrupt normal REM (Rapid Eye Movement) cycles.
- Daytime fatigue: Poor nighttime rest leads to low energy, irritability, and trouble concentrating the next day which could result in poor attainment in school.
You can learn more about adolescent health guidance from the 🔗Sleep Foundation.
Leaflets and books
Sleep Action’s Parent and Carer Sleep Booklet –
Teddy’s sleepy adventure – Story book to read to your young child. Teddy’s Sleepy Adventure for Parents
Helpline – Sleep Scotland
Sleep Scotland’s🔗10 tips to help your child sleep.
Their support line team are available to offer individual one-to-one advice and support regarding any child or young person living in Scotland, aged 18 months to 18 years, to their parents and carers, or young people themselves. Here are the ways you can contact them:
Phone – 0800 138 6565 from Monday – Thursday, 10.00 am to 4.00 pm.
Email – sleepsupport@sleepscotland.org.
Video
Why screens disrupt sleep:
- Blue light suppression: Short-wavelength “blue” light from smartphones, tablets, and TVs tricks the brain into stopping the release of melatonin (the natural sleep hormone).
- Mental stimulation: Interactive media—such as social media apps, video games, and online chats—keep the brain alert and excited right when it needs to wind down.
Tips for better sleep habits:
- Power down early: Turn off phones, tablets, and TVs at least 1 hour before bed.
- Create a phone-free bedroom: Keep devices out of the bedroom or store them in a central charging station overnight.
- Choose calm activities: Read a physical book, listen to soft music, or practice deep breathing instead of scrolling.