Why getting a good nights sleep matters for kids and parents

Why Sleep Matters for Kids and Parents

We talk a lot about healthy eating and exercise. But there's another healthy habit that can have a surprisingly big impact on both – sleep.

I attended a webinar about the science of sleep this week and it reminded me about how closely sleep, food and movement are connected, particularly for busy parents. Because when we're tired, everything can feel harder.

Making a nutritious meal.
Finding the motivation to exercise.
Making thoughtful food choices.
And managing the demands of family life.

Sleep isn't simply about feeling less tired. It's one of the foundations that supports how our brains and bodies function. Plus, the reverse is also true when we eat well, and move our bodies we tend to sleep better.

How much sleep do we need?

Sleep needs vary, but there are some useful guidelines.

For children aged 6–13 years, around 9–11 hours per night is recommended.

For adults, 7–8 hours is a useful optimal range for many people, although individual needs vary.

And for children, sleep is particularly important because their brains and bodies are developing rapidly. Adequate sleep supports learning, memory, attention, emotional regulation and healthy development.

It's not just about the hours

We don't simply switch off for eight hours. Throughout the night, we move through different stages of sleep, progressing from lighter sleep into deeper sleep and REM sleep. These stages occur in cycles, with a complete cycle often described as around 90 minutes to 2 hours duration, although this varies between people and throughout the night.

We repeat these cycles several times, which is one reason consistently getting enough sleep matters.

What does sleep have to do with food?

Quite a lot. Research has found associations between insufficient sleep and increased appetite, higher energy intake and a greater tendency towards energy-dense foods. You'll find yourself reaching for less nutritious food when you're tired for a quick pick-me up only to feel less energised afterwards and so the cycle continues....

And it makes sense in everyday life. When you're exhausted after a long day, the quick and convenient option can suddenly look much more appealing than preparing something nutritious. This doesn't mean one bad night's sleep will derail your eating habits. It's about the bigger picture.

Sleep, food and movement are interconnected parts of our wellbeing. When we're rested, we often have more energy and capacity to make choices that support how we want to feel and continue to support our bodies and sleep.

The power nap

What about those days when you haven't had enough sleep? A short nap can sometimes help.

NASA research found that a 26-minute nap improved alertness and performance in pilots. For many people, keeping a nap relatively short, around 20–30 minutes, can help avoid waking from deeper sleep and feeling particularly groggy. An early afternoon nap is generally less likely to interfere with night-time sleep than a late afternoon or evening nap.

A nap can be useful, but it isn't a substitute for consistently getting enough sleep overnight.

Six simple habits to support better sleep

You don't need a perfect bedtime routine. Small, consistent habits can help.

1. Look after yourself during the day
Get some morning sunlight, move your body and take regular breaks.

2. Create switch-off time
Give your brain some time away from devices and screens before bed.

3. Create a wind-down ritual
Reading, herbal tea or another relaxing activity can become a signal that it's time to slow down.

4. Keep a regular bedtime
A consistent sleep and wake routine can help support your body clock.

5. Make your bedroom restful
Aim for a cool, dark and quiet environment. Around 16–19°C is suggested as a comfortable temperature, and keeping devices out of the bedroom can help.

6. Make time for relaxation
Meditation, breathwork and quiet downtime can help you relax and shift towards the parasympathetic nervous system — our body's “rest and digest” state.

And don't forget the kids

As parents, it's easy to focus on getting our kids fed, dressed, to school, to sport, through homework and finally into bed. But sleep isn't simply another thing to squeeze into the schedule.

Sleep is part of their development. And perhaps one of the best things we can do is model that sleep matters for us too.

Because when we're rested, we're more likely to have the energy to move our bodies, the capacity to prepare nourishing food and the patience to deal with all those little challenges that come with parenting.

Sleep doesn't need to be perfect

There will be late nights. There will be children who wake up. There will be nights when sleep simply doesn't go to plan.

That's life. The goal isn't perfect sleep. It's recognising that sleep is one of the foundations of wellbeing, alongside nourishing food, movement, connection and time to recharge.

So if you're thinking about your healthy habits and wondering what to work on next, perhaps ask yourself:

“Am I getting enough sleep?” Your body, and your brain, will thank you for a good nights sleep.