Sleep: Helping children and teenagers establish routines

As a child and adolescent counsellor, one of the things I always explore with my clients and their parents is sleep patterns. Sleep is important for physical growth but it also impacts brain development, emotional regulation and mental well-being. Most of us have experienced difficulties managing our day when we have had little sleep; for children, this is no different.

Why is sleep so important?

During childhood, the brain is developing rapidly even when they are sleeping. During deep sleep, the brain organises information, strengthens memories and strengthens the neural connections that are crucial for learning. As young people are learning new skills and information all the time, sleep is vital for healthy brain development.

Sleep issues can lead to health issues; sleep plays a part in promoting healthy immune systems helping the body to fight off illnesses and infections. It also plays a part in the regulation of hormones that control appetite and metabolism, essential for young people's growing bodies. Physical health is also linked to mental well-being.

During sleep, the brain processes emotions and experiences. Lack of sleep can lead to mood swings, and difficulty in coping with setbacks, making it harder for young people to navigate social issues and relationship challenges. Sleep helps to stabilise mood and allows children the best chance to regulate their emotions.

Sleep can impact children’s behaviour, contributing to a lack of focus, impulsivity and difficulty in following rules. This in turn can lead to consequences and impact a young person’s self-image and self-esteem.

Tackling sleep issues is vital for supporting emotional well-being and, ultimately, quality of life.

How to help a young person establish healthy sleeping habits

Establishing a routine can be helpful in creating a healthy sleeping schedule. Our brains like routines and we naturally form habits. If you create a routine of five things you do each night before you go to bed, it can signal to your brain that it is time for sleep. These five things can be as simple as packing a bag for the next day, putting pyjamas on, cleaning teeth, etc.

Teenagers typically spend a lot of time in their bedrooms but trying in some way to differentiate the time for sleeping can be helpful for sleep. This might mean having a separate area in their room for gaming/homework/talking to friends. Or, if that isn’t possible, changing something about the room when it is time for sleep i.e. clearing away the clutter of the day, maybe using lower-level lighting to create a calm, relaxing environment.

Limiting screen time before bed is crucial. Try instead to find activities that create calm such as reading, colouring in or crocheting. Repetitive activities can often feel soothing and promote relaxation ready for sleep. Encouraging young people to think of what should be in their routine can be empowering and help them feel they can take charge of their sleep health.

Younger children often want to talk about their day just as it is time to switch off the light! Consider building this into their routine - having 10 minutes before the lights go off to ask them about their day, and any worries they may have can help them to not overthink when they are trying to get to sleep. Ending the chat with the best part of their day can help to encourage gratitude and encourage them to be reflective about their experiences.

Older children may like to journal their thoughts instead. Some might use their journal as a tool to share things with parents, but others might like to keep their journals private. Journalling can be a helpful way of leaving the day behind and, much like the chat with a younger child, it can help a teenager to stop the ruminating thoughts about the day that might be keeping them from sleeping.

It's good to encourage physical as well as mental activity throughout the day, to ensure the brain and body are tired and ready for sleep. Although, it's important to avoid this too close to bedtime, as it can have the effect of keeping us awake.

Avoid meals and sugary and caffeinated drinks before bedtime, as this can interfere with the body’s natural rhythm, impacting the quality of sleep as well as the possibility of causing uncomfortable indigestion.

Using a weighted blanket at night can lead to a more restful deep sleep. These blankets mimic the sensation of being hugged by providing gentle pressure on the body which some people find comforting and relaxing.

Sleep is an essential element of a young person’s mental well-being. By helping young people to create healthy sleeping habits, we can help to ensure they thrive mentally, emotionally and physically.