Sleep

Research has shown that both children and adults who do not get enough sleep are more likely to be above the healthy weight range. It is thought this is because:

• Lack of sleep increases our appetite, especially for foods that are high in fat and sugar
• If we are too tired to cook, we are more likely to have high energy, fast foods
• If we are tired, we are less likely to be active and more likely to do sedentary activities like watching TV or playing online games
• Lack of sleep also affects our mood and behaviour

Younger children need more sleep than older children and adults due to the developments taking place in their minds and bodies.  The National Sleep Foundation guidelines recommend the following:

	Age range	Hours of sleep
Newborn	0.3 months	14-17
Infant	4-11 months	12-15
Toddler	1-2 years	11-14
Preschool	3-5 years	10-13
School-age	6-13 years	9-11
Teen	14-17 years	8-10
Adult	18-64 years	7-9
Older adult	65+ years	7-8

These figures include both sleep at night and during the day.  They are broad recommendations and an hour more or less may be appropriate for some people. 

The light from our screens makes our mind more active, making it harder to fall asleep.  Screen time can also affect the quality of our sleep.  Therefore, screen time should be avoided in the hour before bedtime and all screens, including mobile phones, should be removed from bedrooms at night.  Alternatives to screen time before bed include:

• Reading a book
• A relaxing bath
• Listening to relaxing music or audio books
• Calming activities like jigsaws, colouring or puzzles

Encourage your child to connect with friends during the day rather than late in the evening.