Sleep

Sleep is essential for physical and mental health, especially for young people. It plays a critical role in growth, development, and emotional regulation. However, many young people struggle with getting enough sleep, which can negatively impact their wellbeing, concentration, and overall quality of life

  • Sleep is not just about resting; it’s about rejuvenating the body and brain. For young people, sleep is particularly important because their bodies are growing, and their brains are still developing. Insufficient sleep can result in:

    • Cognitive issues: Difficulty concentrating, poor memory, and reduced ability to learn and retain new information.

    • Emotional and behavioural challenges: Increased irritability, anxiety, and risk of depression or other mental health concerns.

    • Physical health problems: Weakened immune system, weight gain, and higher risk of developing chronic conditions like diabetes and hypertension.

    • Performance problems: Poor performance in school or other areas of life, including physical activities and sports.

  • According to sleep experts, the amount of sleep needed varies by age:

    • Teens (14-17 years): 8-10 hours of sleep per night.

    • Young adults (18-25 years): 7-9 hours of sleep per night.

    Unfortunately, many young people fall short of these recommendations. Factors such as school pressures, social activities, screen time, and mental health can affect their ability to get enough sleep.

  • One of the biggest sleep disruptors for young people today is technology. The use of electronic devices such as smartphones, tablets, and laptops before bed can interfere with sleep patterns. The blue light emitted by screens can suppress the production of melatonin, the hormone that helps regulate sleep, making it harder to fall asleep.

    • Create a consistent sleep routine: Going to bed and waking up at the same time every day helps set a natural sleep-wake cycle.

    • Limit screen time before bed: Avoid electronics at least 30 minutes to an hour before sleep to allow the body to unwind.

    • Create a calming environment: Make the bedroom conducive to sleep by keeping it dark, quiet, and cool.

    • Encourage physical activity: Regular exercise helps to improve sleep quality, but avoid vigorous activity right before bed.

    • Reduce caffeine and sugary drinks: These can interfere with falling asleep and the quality of sleep.

    • Relaxation techniques: Encourage practices such as deep breathing, meditation, or light reading before bed to help the mind wind down.

  • If a young person is struggling with sleep, it is important for professionals and parents to provide support. This could involve identifying the root causes of poor sleep, whether they are environmental (e.g., noisy surroundings), psychological (e.g., anxiety or depression), or physical (e.g., sleep disorders).

    If sleep problems persist, it may be necessary to refer the individual to a healthcare provider or sleep specialist who can offer more targeted support.

    • Teen Sleep Hub - The Sleep Charity A comprehensive resource for everything sleep-related, including advice, tips, and scientific insights into sleep patterns for teenagers.

    • Sleep Hygiene Online Workshop - Healthbox CIC An online workshop offering information to improve sleep hygiene, helping you and your child establish better sleep routines.

    • Autism and Sleep - Created by Spectrum Gaming and Reviewed by The Sleep Charity A guide specifically for autistic young people who struggle with sleep and find traditional sleep strategies less helpful.

    • How to Sleep - The Sleep Charity Expert advice on improving sleep, with simple changes to the sleep environment and sleep routine to help young people get a better night’s sleep.

    • Sleep On It Podcast - The Sleep Charity A podcast offering expert discussions and tips on sleep issues, providing both emotional and practical support for improving sleep.

    • The National Sleep Helpline - The Sleep Charity A helpline offering support and advice for individuals struggling with sleep problems, available to anyone who needs assistance.

    • Sleep Support Service - Koala North West Offers tailored support for families with children aged 2 to 11 years old, improving sleep routines and addressing learning and behavioural issues.

    • Community Support:
      Telephone: 0151 608 8288
      Email: admin@koalanw.co.uk
      Read more about Sleep Support Service - Koala North West

Risk Indicators

Understanding the signs of sleep issues in young people is essential for professionals supporting their well-being. This tool uses a RAG (Red, Amber, Green) system to help assess the level of concern based on sleep patterns, behaviour, and emotional wellbeing.

Low Risk

These indicators suggest that the young person has healthy sleep patterns, with little to no impact on their daily life, behaviour, or emotional health.

Increased Risk

These indicators suggest that the young person is beginning to experience sleep disturbances, but the issues are not yet significantly affecting their health or wellbeing. Early intervention is recommended.

High Risk

These indicators suggest significant concerns, with sleep issues affecting the young person’s physical and mental health. Immediate intervention and support are necessary.

    • Consistent sleep routine with no issues falling or staying asleep.

    • Sleeps an adequate number of hours for their age group.

    • No signs of sleep disturbances (e.g., nightmares, bed-wetting, or frequent waking).

    • Does not rely on substances (like caffeine) or electronic devices before bed.

    • Exhibits good mood, alertness, and energy levels during the day.

    • No signs of daytime fatigue, irritability, or concentration difficulties related to lack of sleep.

    • Inconsistent sleep schedule, occasionally staying up late or waking up too early.

    • Difficulty falling asleep or waking up in the middle of the night.

    • Reports of feeling tired during the day or difficulty concentrating.

    • Mild irritability or mood fluctuations, possibly linked to sleep patterns.

    • Use of electronic devices, particularly mobile phones or computers, shortly before bed.

    • Mild anxiety or restlessness at bedtime.

    • Occasional nightmares or other sleep disturbances.

    • Chronic difficulty falling asleep or staying asleep, often resulting in less than 6-7 hours of sleep per night.

    • Persistent fatigue, irritability, mood swings, or anxiety, particularly during the day.

    • Reliance on substances (e.g., caffeine, energy drinks) to stay awake.

    • Frequent nightmares, sleepwalking, or night terrors.

    • Exhibits signs of depression, anxiety, or emotional distress linked to poor sleep.

    • Significant impact on academic performance, relationships, or overall daily functioning.

    • Avoiding school or social situations due to fatigue or poor sleep quality.

    • Engaging in risky behaviour due to lack of sleep (e.g., impulsive decisions, risk-taking).

Get Support

Resources

Downloads

HSIS Sleep Leaflet for Young People