As a child, you are growing very quickly. This means you may need to sleep more than other people in your family.

Sleep gives you energy for the next day and helps you feel better!

It can also help with everything you are learning at school and at home. It helps you think better and remember more.

If you are struggling to sleep, talk with someone you trust, such as a parent, carer or a doctor.

How do I know if I’m getting enough sleep?

It can be easy to tell when you need more sleep.

If you have too little sleep, you might:

  • Find it hard to wake up
  • Find it hard to concentrate during the day
  • Feel moody or sad

Try to get between 8 and 10 hours of sleep every night to help you stay fit and healthy.

Tips to help you sleep

Many children go through times when they find it hard to sleep.

Here are some tips to help:

  • Have a shower or bath, and get cosy in your nightwear


  • Try to go to bed at the same time every night


  • Have a light snack or a glass of milk


  • Take some water to bed with you


Try to stop looking at screens like video games, TV and phones straight before bed.


They can distract you and stop you from falling asleep.

Fill your bedroom with things that relax you.


Try to take away anything that might keep you awake, make noise or make you feel stressed.

If something is on your mind and keeping you up, try writing it down. It can help to clear your mind.

A healthy amount of exercise can help you sleep.


Try not to do lots in the evening though as that might keep you awake!