PARENT TIPS - FROM OUR CATHOLIC CARE COUNSELLOR   

Healthy Sleep

Good quality sleep is essential for children’s learning, mood, and overall wellbeing. When children get enough restful sleep, they are better able to concentrate, regulate their emotions, and stay physically healthy. Establishing a consistent bedtime routine and sleep schedule helps signal to the body when it’s time to wind down and rest. Creating a calm, screen-free environment before bed, such as reading a story or listening to soft music, supports relaxation. Limiting caffeine and heavy snacks in the evening, and ensuring a comfortable, quiet bedroom, also contribute to better sleep. Parents can play a key role in modelling healthy sleep habits and encouraging their child to prioritise rest, helping them wake up refreshed and ready to learn each day.

Here are some tips on helping your child develop health sleep habits:  

Set a Consistent Bedtime - Aim for the same bedtime every night, even on weekends. 

Example: If bedtime is 8:00 pm on school nights, keep it close to that time on weekends to maintain the body’s sleep rhythm.

Create a Calming Bedtime Routine - Spend 20-30 minutes before bed doing quiet activities like reading a story, taking a warm bath, or listening to gentle music. 

Limit Screen Time Before Bed - Turn off TVs, tablets, and phones at least one hour before bedtime because screens can interfere with the brain’s ability to relax. 

Example: You could replace screen time with puzzles or drawing in the evening.

Keep the Bedroom Comfortable - Ensure the room is cool, quiet, and dark. Use blackout curtains or a soft nightlight if needed.

Avoid Caffeine and Heavy Snacks Late in the Day - Skip soda, chocolate, and sugary snacks after mid-afternoon.

Encourage Physical Activity During the Day - Regular play and exercise help children feel naturally tired by bedtime.

Be a Role Model - Show healthy sleep habits yourself by sticking to your own bedtime routine. 

Talk About the Benefits of Sleep - Help your child understand how sleep helps them grow, learn, and feel happy. 

Be Patient and Consistent - Changes take time. Stick with the routine even if your child resists at first. 

Sara Ljuboja
School Counsellor