Sleep

Sleep: your body's recharge

Children your age need around 9 to 12 hours of sleep. Sleep helps you grow, learn and feel calm. Learn simple habits for a good night's rest.

4 minutes·For 8 to 10

Why sleep matters

Sleep is like charging a phone. While you sleep, your body grows, repairs itself and stores what you learned during the day.

When you sleep well, it is easier to pay attention in class, play sport and stay calm.

How much sleep do you need?

Most children aged 6 to 12 need about 9 to 12 hours of sleep every night.

If you wake up at 6:30 for school, that means going to bed somewhere around 8:30 to 9:30 at night.

Feeling tired, cranky or sleepy in class can be a sign you need more sleep.

Habits that help

Try to go to bed and wake up at about the same time every day, even on holidays.

Switch off the TV, phone and tablet about an hour before bed. The light from screens can trick your brain into thinking it is daytime.

Calm activities help you fall asleep: a warm bath, brushing your teeth, a story or quiet talk with family.

When sleep is hard

Everyone has a bad night sometimes, maybe before an exam or after a scary film.

If you often cannot sleep, have scary dreams, snore loudly or feel tired all day, tell a grown-up. A doctor can help find out why.

Key points

Children your age need about 9 to 12 hours of sleep.
Sleep helps you grow, learn and feel calm.
Keep screens off for about an hour before bed.
A regular bedtime makes sleep easier.

Myth or fact?

Myth

You can catch up on all your lost sleep at the weekend.

Fact

Sleeping late at the weekend can help a little, but your body works best with enough sleep every night.

Myth

Watching a video in bed helps you fall asleep.

Fact

Screen light and exciting videos keep your brain awake. Calm, screen-free time before bed works better.

When to get help

Tell a grown-up if you often cannot fall asleep, wake up scared, or feel tired all day.
A doctor can check if you snore loudly most nights or stop breathing for short moments in your sleep.

Get help now

Check what you know

1.About how much sleep do most children aged 6 to 12 need?

2.What helps you fall asleep?

3.Why is going to bed at the same time each night helpful?

Based on guidance from WHO, American Academy of Pediatrics, Indian Academy of Pediatrics. Awaiting review by Puberty Lab's clinical advisory board. General education, not medical advice for any one person.