Supporting with sleep

Sleep is essential for brain function. By helping children to sleep better, we can help them to succeed in school.

At any given time up to 40% of adults and 50% of children (this rises to 80% with a SEND diagnosis) have difficulties with their sleep. Yet in a recent survey, almost 60% of adults felt there was a lack of support for sleep issues. Sleep problems can leave people feeling isolated and lonely.

The Sleep Charity is run by trained sleep advisors, many of whom are specialists in working with SEND. We can talk to young people directly, or parents (we can also talk to adults, including older people, about their sleep issues).

The helpline is open 5 times a week, Monday, Tuesday, Thursday evenings 7-9pm, and Monday, Wednesday mornings 9-11am. The number is 03303 530 541.

You can read more here: https://thesleepcharity.org.uk/national-sleep-helpline/

Children’s Sleep and Digital Devices

Evidence from NHS and paediatric guidelines shows that evening device use directly impacts children’s sleep quality, mood, and ability to learn. Blue light from screens tricks the brain into thinking it is daytime, suppressing the sleep hormone melatonin and delaying natural tiredness. Fast-paced media or interactive games also stimulate the nervous system, making it harder for children to wind down.

Simple Daily Strategies

• The 60-Minute Wind-Down

  • Screen-free hour: Turn off all phones, tablets, and TVs at least one hour before bedtime to allow natural melatonin production to kick in.

  • Restful routines: Replace late-night screen time with calm, offline activities such as reading together, listening to an audiobook, or drawing.

• Bedroom as a Sleep Zone

  • Overnight charging station: Keep devices out of the bedroom overnight. Set up a family charging spot in a shared room (like the kitchen) so notifications do not disrupt sleep.

  • Consistent sleep schedules: Keep bedtimes and wake-up times similar across weekdays and weekends to maintain a healthy circadian rhythm.

• Managing Content & Stimulation

  • Calm evening viewing: If screens are used earlier in the evening, opt for slower-paced, longer-form content rather than fast-cut videos or competitive games that raise the heart rate.

  • Lead by example: Model healthy tech boundaries by setting aside your own devices during family mealtimes and the pre-bedtime routine.