Key points about normal sleep patterns
- sleep is important for children's learning and behaviour
- sleep helps restore physical and mental health and supports memory and the immune system
- tamariki (children) who do not get enough sleep may not learn as well as others
- sleep helps children’s brains grow
- school-aged tamariki need about 10 to 11 hours of sleep each night
- not getting enough sleep can make your child moody, irritable or cranky
The importance of sleep
Sleep is important for children’s learning and behaviour. It helps restore physical and mental health. It also supports memory and the immune system. Sleep helps children’s brains grow. Tamariki who do not get enough sleep may not learn as well as other tamariki.
Sleep cycles and how they work
Children who do not get enough sleep may not be able to learn as well as their school friends who get enough sleep.
Circadian rhythms, or sleep–wake cycles, are controlled by light and dark and take time to develop. These patterns begin to form from about 6 weeks of age. By 2 years, most tamariki have spent more time asleep than awake. Overall, a child spends about 40% of their childhood asleep.
Tamariki and adults move between deep and light sleep during the night. All tamariki wake briefly from light sleep overnight. Waking at night is normal and only becomes a problem if your child cannot get back to sleep without help.
There are 2 types of sleep that we cycle through many times each night. These cycles last about 45 to 60 minutes in tamariki and around 90 minutes in adults.
Deep (non-rapid eye movement - NREM)
Deep sleep makes up about 75% of sleep. During this stage, the body restores energy, helps muscles recover, and releases hormones for growth.
Light (rapid eye movement - REM)
Light sleep makes up about 25% of sleep. During this stage, the brain is active and dreaming occurs. The body is still, and breathing and heart rate can be irregular.
How much sleep children need
School-aged tamariki need between 10 and 11 hours of sleep per night. Not getting enough sleep is common in this age group. Common sleep problems in primary school-aged tamariki include:
- refusing to go to bed
- nightmares
- delayed sleep
- snoring
How a lack of sleep affects children
Emotional
Not getting enough sleep can make your child moody, irritable or cranky. They may find it harder to manage their feelings and may get upset more easily.
Behaviour
School-aged tamariki who do not get enough sleep are more likely to have behaviour problems. They may struggle to concentrate, not follow instructions, or seem very restless.
Thinking and learning
Not getting enough sleep can affect attention, memory, decision-making, reaction time and creativity. These are all important for learning at school.
Where you can get support
You will often know if your child is having trouble sleeping. It can be hard to know if it is a concern or how best to support them. Talk to your health professional if you're worried.
Online sleep programme
The Good Nights Programme is a New Zealand developed sleep programme. It was originally developed to support tamariki with autism-takiwātanga. Much of the content is helpful for all parents and whānau who want to support their child to sleep better. You can work through the modules in your own time.
Find out more about sleep and the best way to support your child to improve their sleep.
Module 1: Understanding your child's sleep
Module 2: Sleep scheduling
Module 3: Creating optimum conditions for sleep
Module 4: Teaching children healthy sleep habits
Module 5: Relaxation
Module 6: Promoting sleep-conducive behaviour
Module 7: Creating a sleep support plan
Visit the Good Nights Programme website to see all the modules
Acknowledgements
Starship Foundation and the Paediatric Society of New Zealand thank the Centre for Community Child Health at the Murdoch Childrens Research Institute and Royal Children's Hospital, Melbourne, Australia, for making this content available to parents and families.
© Copyright – Centre for Community Child Health at the Murdoch Childrens Research Institute and Royal Children's Hospital, Melbourne, Victoria, Australia 2014. Except as permitted under the Copyright Act 1968 (Cth), no part of this content may be reproduced by a process, electronic or otherwise, without the specific written permission of the Murdoch Childrens Research Institute.
