Sleep and Starting Primary School
Sleep and Starting Primary School: Why a Good Night’s Rest Matters
Starting primary school is a huge milestone—for both children and their parents. New routines, new friends, and full school days can be exciting, but also exhausting. One of the most powerful ways you can support your child during this transition is by helping them get enough good-quality sleep.
Here’s how sleep affects your child's school readiness, behaviour, and well-being—and how to establish a healthy sleep routine before the big day.
Why Sleep Is So Important for Primary School Children
Children aged 4–5 need around 10–13 hours of sleep per night, according to the NHS and the Sleep Foundation. Sleep helps them:
Stay focused and alert in class
Regulate emotions and behaviour
Boost memory and learning
Strengthen their immune system
Wake up happy and ready to learn
Poor sleep can lead to irritability, difficulty concentrating, and increased anxiety—especially during times of change like starting school.
Signs Your Child May Not Be Getting Enough Sleep
Struggles to wake up in the morning
Daytime sleepiness or yawning
Emotional outbursts or mood swings
Trouble focusing or sitting still
Hyperactivity (yes—overtired kids often seem “wired”)
Creating a Calm Bedtime Routine
Establishing a consistent bedtime routine can help your child settle more easily and fall asleep faster. Here’s a sample routine:
Wind down time – 30–60 minutes of quiet play, colouring, or stories
Limit screens – Turn off TVs, tablets and phones at least an hour before bed
Bath time – A warm bath can help signal that bedtime is near
Story time – Reading together is relaxing and builds language skills
Lights out – Aim for the same bedtime and wake-up time each day
Consistency is key. A predictable routine helps children feel safe, secure and ready for sleep.
Tips for Adjusting Before Term Starts
Start early: Begin moving bedtime earlier by 10–15 minutes every few nights in the weeks leading up to school.
Set a wake-up time: Practice getting up, dressed and eating breakfast at “school time” to get into the rhythm.
Get outside: Morning sunlight helps reset your child’s body clock and supports healthy sleep patterns.
Avoid sugary snacks or drinks before bed: These can affect how easily your child falls asleep.
Managing Sleep Anxiety
Some children feel nervous about starting school, which can affect their ability to fall asleep. Try the following:
Talk through the day ahead with a positive tone
Use bedtime stories that explore school experiences
Encourage your child to share their feelings
Practice calming techniques like deep breathing or “blowing bubbles” to relax
When to Ask for Support
If your child consistently struggles with sleep despite a good routine, talk to your GP or health visitor. Sleep difficulties can sometimes signal anxiety, sensory issues, or other needs that benefit from professional input.
Final Thoughts
Starting school is a big step—and sleep plays a huge role in helping your child thrive. A rested child is better equipped to learn, play, and enjoy this exciting new chapter. With a bit of planning and consistency, you can set the stage for strong school days and sweet dreams.
Helpful Resources:
NHS Sleep Tips for Children: www.nhs.uk
The Sleep Charity (UK): www.thesleepcharity.org.uk
BBC Bitesize – Starting Primary School: www.bbc.co.uk/bitesize/articles/zrynnrd
