SLEEP & MENTAL HEALTH: HOW TO HELP KIDS (AND ADULTS) SLEEP WELL

Getting enough good-quality sleep is essential for mental health. Poor sleep—trouble falling asleep, waking during the night, having nightmares, or even oversleeping—is a common sign of many emotional and psychological difficulties. Understanding and supporting better sleep is a simple, powerful way to improve wellbeing.

HOW MUCH SLEEP DO WE NEED?

Sleep needs change across the lifespan. The Sleep Health Foundation recommends the following:

(see below - table of recommended sleep hours by age group)

TRACKING SLEEP PATTERNS

One of the best ways to learn about your sleep (or your child’s) is to keep a sleep journal. A sleep journal should include:

• Bedtime and wake-up time 
• How long it took to fall asleep 
• How long you slept 
• How refreshed you felt in the morning 
• Anything that disturbed your sleep (noise, light, temperature, nightmares)
   

Try sleep apps to make this easier. Here are some top-rated options:

• SleepScore – Best Overall 
• SleepWatch – Best for Apple Watch 
• Sleep++ – Best Free Option 
• Pillow – Best Extra Features 
• Sleep Cycle – Most Versatile 
• PrimeNap – Best for Android Users
   

TIPS TO IMPROVE SLEEP – PRACTICAL ‘SLEEP HYGIENE’

“Sleep hygiene” means building healthy habits that improve your ability to fall asleep and stay asleep.

1. Stick to a routine
   Go to bed and wake up at the same time every day—even on weekends. Avoid sleeping in more than an hour on your days off.
2. Don’t force it
   If you can’t sleep after 20 minutes, get out of bed and do something relaxing (reading, drawing, journaling). Avoid screens and anything stimulating.
3. Watch what you consume
   Avoid caffeine, alcohol, and nicotine—especially in the afternoon and evening. Even decaf coffee contains caffeine, and the effects can last up to 12 hours.
4. Skip the naps
   Napping during the day, especially for long periods or late in the day, can make it harder to fall asleep at night.
5. Keep your bed for sleep only
   Don’t read, watch TV, or use your phone in bed. Teach your brain that bed = sleep.
6. Move your body and eat well
   Exercise and healthy eating support good sleep, but avoid heavy meals or intense workouts in the two hours before bedtime.
7. Create a restful sleep environment
   Your bedroom should be quiet, dark, and comfortable. Try blackout curtains, a white noise machine, a fan, or an eye mask and earplugs if needed.

If sleep issues are ongoing, they may be connected to anxiety, trauma, or other concerns. Perception Psychology can support you or your child in managing these issues with both assessment and therapeutic support.