Get Enough Sleep

Refreshed Rosie


I’m Refreshed Rosie!

Getting 9 – 12 hours sleep each night makes everything easier the next day, especially getting up. It is best to have a set bedtime each night and get 9 – 12 hours of rest depending on your age. Your brain needs a good rest so you are ready for the day ahead.

Getting enough sleep helps you:

  • Learn better. Your brain processes all the things you’ve learnt while you sleep! Magic!
  • Be happy and in a good mood
  • Be able to remember things
  • Get sick less because it helps your immune system
  • Grow your brain

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Work out your ideal bedtime

Visit Health Info and figure out how much sleep you should get. Have your monitor help you calculate your bedtime based on this. This counts as a 2-in-1 activity: Get enough sleep + Stretch your mind.

Read in bed

Reading a few pages in bed is a great way to get ready for sleeping. This is a 2-in-1 activity: Get enough sleep + Stretch your mind.

Turn off your screens

Turn off your phone, TV and tablets at least two hours before bed time. Try a board game with the family instead! This counts as a 2-in-1 activity: Get enough sleep + Stretch your mind.

Healthy Heroes

Get Enough Sleep

Parent Information

Primary school children need 9-12 hours of sleep each night and teenagers need about 9.

Not getting enough sleep is common in school children. If your child’s sleep is disturbed at night, it makes it harder for them to function during the day. It also raises the risk of problems with behaviour and learning. Most sleep problems can be treated or managed.

For more information about children and sleep, see

This website covers heaps of information on child sleep. A good starter article is some of the common issues children have with sleeping, including: delayed sleep, sleep association (the need for a toy or person to get to sleep), bedtime resistance, anxiety, insomnia and restless legs. It has useful tips for what you can do about it. It also links to tools to deal with sleep problems.

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This article focuses on normal sleep for primary school children, common sleep problems in this age group, and a range of strategies to manage them. There is also information about safe sleep for babies, and helping your teenager.

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This Australian site has some excellent information about sleep problems in children. It covers such topics as ADHD, behavioural sleep problems, snoring and sleep apnoea, common sleep problems, sleep terrors, melatonin, and more.

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