{"id":49,"date":"2025-02-20T16:57:05","date_gmt":"2025-02-20T16:57:05","guid":{"rendered":"https:\/\/blogs.glowscotland.org.uk\/ea\/eccmentalhealthsupports\/?page_id=49"},"modified":"2026-03-19T17:53:35","modified_gmt":"2026-03-19T17:53:35","slug":"the-importance-of-sleep-and-sleep-routines","status":"publish","type":"page","link":"https:\/\/blogs.glowscotland.org.uk\/ea\/eccmentalhealthsupports\/parents\/the-importance-of-sleep-and-sleep-routines\/","title":{"rendered":"The importance of sleep and sleep routines"},"content":{"rendered":"<p>Getting a good night\u2019s sleep routine can be hard. But good sleeping habits can really improve mental health and help everyone cope with life:<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"604\" height=\"340\" src=\"https:\/\/www.youtube.com\/embed\/xAcvD3n-Ghw?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-US&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>The amount of sleep we need changes throughout our lives. Sleep Scotland recommends:<\/p>\n<ul>\n<li>New-borns 0-3 months \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 14 to 17 hours<\/li>\n<li>Infants 4-11 months \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 12 to 15 hours<\/li>\n<li>Toddlers 1-2 years \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 11 to 14 hours<\/li>\n<li>Pre-schoolers 3-5 years \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 10 to 13 hours<\/li>\n<li>School-aged children 6-13 years \u00a0 \u00a0 \u00a0 \u00a0 9 to 11 hours<\/li>\n<li>Teenagers 14-17 years \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0 8 to 10 hours<\/li>\n<li>Young adults 18-25 years \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0 7 to 9 hours<\/li>\n<\/ul>\n<p>Our \u2018body clock\u2019 works best if we stick to routines and prepare our environment to encourage good sleep.<\/p>\n<p>Sleep Action uggest <a href=\"https:\/\/sleepaction.org\/learn-about-sleep\/10-tips-for-better-sleep-for-your-child\/\">10 ways to get a good night\u2019s sleep<\/a>. Their\u00a0 support Line team are available to offer individual one-to-one advice and support regarding any child or young person living in Scotland, aged 18 months to 18 years, to their parents and carers, or young people themselves. <a href=\"https:\/\/sleepaction.org\/sleep-support\/scottish-sleep-support-line\/\">Complete their online form<\/a> and a member of their team will be in touch with you directly.<\/p>\n<div class=\"wp-block-image\">\n<div class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"185\" data-permalink=\"https:\/\/blogs.glowscotland.org.uk\/ea\/eccmentalhealthsupports\/parents\/the-importance-of-sleep-and-sleep-routines\/sleep-action-2-2\/\" data-orig-file=\"https:\/\/blogs.glowscotland.org.uk\/ea\/public\/eccmentalhealthsupports\/uploads\/sites\/20780\/2025\/07\/16091105\/Sleep-Action-2.png\" data-orig-size=\"225,225\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Sleep-Action-2\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/blogs.glowscotland.org.uk\/ea\/public\/eccmentalhealthsupports\/uploads\/sites\/20780\/2025\/07\/16091105\/Sleep-Action-2.png\" data-large-file=\"https:\/\/blogs.glowscotland.org.uk\/ea\/public\/eccmentalhealthsupports\/uploads\/sites\/20780\/2025\/07\/16091105\/Sleep-Action-2.png\" class=\"wpa-warning wpa-image-missing-alt wp-image-185 aligncenter\" src=\"https:\/\/blogs.glowscotland.org.uk\/ea\/public\/eccmentalhealthsupports\/uploads\/sites\/20780\/2025\/07\/16091105\/Sleep-Action-2.png\" alt=\"\" width=\"97\" height=\"97\" data-warning=\"Missing alt text\" srcset=\"https:\/\/blogs.glowscotland.org.uk\/ea\/public\/eccmentalhealthsupports\/uploads\/sites\/20780\/2025\/07\/16091105\/Sleep-Action-2.png 225w, https:\/\/blogs.glowscotland.org.uk\/ea\/public\/eccmentalhealthsupports\/uploads\/sites\/20780\/2025\/07\/16091105\/Sleep-Action-2-150x150.png 150w\" sizes=\"auto, (max-width: 97px) 100vw, 97px\" \/><\/div>\n<\/div>\n<div><\/div>\n<p>Parents version of the Teddy&#8217;s sleepy adventure &#8211; <a href=\"https:\/\/blogs.glowscotland.org.uk\/ea\/public\/eccmentalhealthsupports\/uploads\/sites\/20780\/2025\/07\/16110147\/Teddys-Sleepy-Adventure-for-Parents_compressed.pdf\">Teddy\u2019s Sleepy Adventure for Parents.<\/a><\/p>\n<div class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"188\" data-permalink=\"https:\/\/blogs.glowscotland.org.uk\/ea\/eccmentalhealthsupports\/parents\/the-importance-of-sleep-and-sleep-routines\/tebbys-sleep-adventures\/\" data-orig-file=\"https:\/\/blogs.glowscotland.org.uk\/ea\/public\/eccmentalhealthsupports\/uploads\/sites\/20780\/2025\/07\/16110338\/tebbys-sleep-adventures.png\" data-orig-size=\"592,625\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"tebby&#8217;s sleep adventures\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/blogs.glowscotland.org.uk\/ea\/public\/eccmentalhealthsupports\/uploads\/sites\/20780\/2025\/07\/16110338\/tebbys-sleep-adventures-284x300.png\" data-large-file=\"https:\/\/blogs.glowscotland.org.uk\/ea\/public\/eccmentalhealthsupports\/uploads\/sites\/20780\/2025\/07\/16110338\/tebbys-sleep-adventures.png\" class=\"wpa-warning wpa-image-missing-alt wp-image-188 aligncenter\" src=\"https:\/\/blogs.glowscotland.org.uk\/ea\/public\/eccmentalhealthsupports\/uploads\/sites\/20780\/2025\/07\/16110338\/tebbys-sleep-adventures-284x300.png\" alt=\"\" width=\"132\" height=\"139\" data-warning=\"Missing alt text\" srcset=\"https:\/\/blogs.glowscotland.org.uk\/ea\/public\/eccmentalhealthsupports\/uploads\/sites\/20780\/2025\/07\/16110338\/tebbys-sleep-adventures-284x300.png 284w, https:\/\/blogs.glowscotland.org.uk\/ea\/public\/eccmentalhealthsupports\/uploads\/sites\/20780\/2025\/07\/16110338\/tebbys-sleep-adventures.png 592w\" sizes=\"auto, (max-width: 132px) 100vw, 132px\" \/><\/div>\n<h3>Short Articles &amp; Leaflets<\/h3>\n<p><a href=\"https:\/\/blogs.glowscotland.org.uk\/ea\/public\/eccmentalhealthsupports\/uploads\/sites\/20780\/2025\/06\/24160833\/Parent-and-Carer-Sleep-Booklet.pdf\">Parent and Carer Sleep Booklet<\/a> &#8211;<\/p>\n<div class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"145\" data-permalink=\"https:\/\/blogs.glowscotland.org.uk\/ea\/eccmentalhealthsupports\/parents\/the-importance-of-sleep-and-sleep-routines\/sleep-action\/\" data-orig-file=\"https:\/\/blogs.glowscotland.org.uk\/ea\/public\/eccmentalhealthsupports\/uploads\/sites\/20780\/2025\/06\/24161503\/sleep-action.png\" data-orig-size=\"1260,840\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"sleep action\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/blogs.glowscotland.org.uk\/ea\/public\/eccmentalhealthsupports\/uploads\/sites\/20780\/2025\/06\/24161503\/sleep-action-300x200.png\" data-large-file=\"https:\/\/blogs.glowscotland.org.uk\/ea\/public\/eccmentalhealthsupports\/uploads\/sites\/20780\/2025\/06\/24161503\/sleep-action-1024x683.png\" class=\"wpa-warning wpa-image-missing-alt wp-image-145 aligncenter\" src=\"https:\/\/blogs.glowscotland.org.uk\/ea\/public\/eccmentalhealthsupports\/uploads\/sites\/20780\/2025\/06\/24161503\/sleep-action-300x200.png\" alt=\"\" width=\"161\" height=\"107\" data-warning=\"Missing alt text\" srcset=\"https:\/\/blogs.glowscotland.org.uk\/ea\/public\/eccmentalhealthsupports\/uploads\/sites\/20780\/2025\/06\/24161503\/sleep-action-300x200.png 300w, https:\/\/blogs.glowscotland.org.uk\/ea\/public\/eccmentalhealthsupports\/uploads\/sites\/20780\/2025\/06\/24161503\/sleep-action-1024x683.png 1024w, https:\/\/blogs.glowscotland.org.uk\/ea\/public\/eccmentalhealthsupports\/uploads\/sites\/20780\/2025\/06\/24161503\/sleep-action-768x512.png 768w, https:\/\/blogs.glowscotland.org.uk\/ea\/public\/eccmentalhealthsupports\/uploads\/sites\/20780\/2025\/06\/24161503\/sleep-action.png 1260w\" sizes=\"auto, (max-width: 161px) 100vw, 161px\" \/><\/div>\n<div><\/div>\n<div><\/div>\n<p><a href=\"https:\/\/sleepcouncil.org.uk\/wp-content\/uploads\/The-Good-Night-Guide.pdf\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-166\" src=\"https:\/\/blogs.glowscotland.org.uk\/ea\/public\/parentalhwbawarenessprogramme\/uploads\/sites\/17166\/2020\/09\/17143836\/Good-night.jpg\" alt=\"\" width=\"108\" height=\"227\" \/><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-167\" src=\"https:\/\/blogs.glowscotland.org.uk\/ea\/public\/parentalhwbawarenessprogramme\/uploads\/sites\/17166\/2020\/09\/17144019\/7-steps.jpg\" alt=\"\" width=\"147\" height=\"223\" \/><\/a><\/p>\n<h3>Websites<\/h3>\n<p><a href=\"https:\/\/sleepcouncil.org.uk\/advice-support\/sleep-advice\/\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-168\" src=\"https:\/\/blogs.glowscotland.org.uk\/ea\/public\/parentalhwbawarenessprogramme\/uploads\/sites\/17166\/2020\/09\/17144237\/Sleep.jpg\" alt=\"\" width=\"193\" height=\"91\" \/><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169\" src=\"https:\/\/blogs.glowscotland.org.uk\/ea\/public\/parentalhwbawarenessprogramme\/uploads\/sites\/17166\/2020\/09\/17144340\/Action-for-Children.jpg\" alt=\"\" width=\"86\" height=\"93\" \/><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-170\" src=\"https:\/\/blogs.glowscotland.org.uk\/ea\/public\/parentalhwbawarenessprogramme\/uploads\/sites\/17166\/2020\/09\/17144507\/Sleep-foundation.jpg\" alt=\"\" width=\"278\" height=\"58\" \/><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"171\" data-permalink=\"https:\/\/blogs.glowscotland.org.uk\/ea\/eccmentalhealthsupports\/dunlop-ecc\/fill-a-bucket\/bucket-filler-and-bucket-dipper\/\" data-orig-file=\"https:\/\/blogs.glowscotland.org.uk\/ea\/public\/eccmentalhealthsupports\/uploads\/sites\/20780\/2025\/06\/26142123\/Bucket-Filler-and-Bucket-dipper.jpg\" data-orig-size=\"1260,1260\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Bucket Filler and Bucket dipper\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/blogs.glowscotland.org.uk\/ea\/public\/eccmentalhealthsupports\/uploads\/sites\/20780\/2025\/06\/26142123\/Bucket-Filler-and-Bucket-dipper-300x300.jpg\" data-large-file=\"https:\/\/blogs.glowscotland.org.uk\/ea\/public\/eccmentalhealthsupports\/uploads\/sites\/20780\/2025\/06\/26142123\/Bucket-Filler-and-Bucket-dipper-1024x1024.jpg\" class=\"alignnone wp-image-171\" src=\"https:\/\/blogs.glowscotland.org.uk\/ea\/public\/parentalhwbawarenessprogramme\/uploads\/sites\/17166\/2020\/09\/17144616\/Sleep-council.jpg\" alt=\"\" width=\"90\" height=\"59\" \/><\/a><a href=\"https:\/\/mindyertime.scot\/category\/sleep\/\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-173\" src=\"https:\/\/blogs.glowscotland.org.uk\/ea\/public\/parentalhwbawarenessprogramme\/uploads\/sites\/17166\/2020\/09\/17144740\/NHS.jpg\" alt=\"\" width=\"202\" height=\"108\" \/><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-174\" src=\"https:\/\/blogs.glowscotland.org.uk\/ea\/public\/parentalhwbawarenessprogramme\/uploads\/sites\/17166\/2020\/09\/17144903\/Mind-yer-time.jpg\" alt=\"\" width=\"200\" height=\"56\" \/><\/a><\/p>\n<h3>Apps<\/h3>\n<p><a href=\"https:\/\/pzizz.com\/\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-176\" src=\"https:\/\/blogs.glowscotland.org.uk\/ea\/public\/parentalhwbawarenessprogramme\/uploads\/sites\/17166\/2020\/09\/17145036\/PZZIZ.jpg\" alt=\"\" width=\"251\" height=\"112\" \/><\/a><\/p>\n<p><a href=\"https:\/\/www.sleepstation.org.uk\/\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-177\" src=\"https:\/\/blogs.glowscotland.org.uk\/ea\/public\/parentalhwbawarenessprogramme\/uploads\/sites\/17166\/2020\/09\/17145132\/Sleepstation.jpg\" alt=\"\" width=\"360\" height=\"118\" \/><\/a><\/p>\n<h3>Videos<\/h3>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"604\" height=\"340\" src=\"https:\/\/www.youtube.com\/embed\/A4Zs0NNF9Dc?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-US&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-111\" src=\"https:\/\/blogs.glowscotland.org.uk\/ea\/public\/parentalhwbawarenessprogramme\/uploads\/sites\/17166\/2020\/09\/08102002\/sleep-problems.jpg\" alt=\"\" width=\"950\" height=\"527\" \/><\/p>\n<h3>Helpline<\/h3>\n<h6>Sleep Action<\/h6>\n<p>They also run a support line for parents offering advice about sleep for any child from 18 months to 18 years. They can be contacted on 0800 138 6565 from Monday \u2013 Thursday, 10.00 am to 4.00 pm. If you are unable to call during these times you can contact them by <a href=\"mailto:sleepsupport@sleepaction.org\">email.\u00a0<\/a><\/p>\n<h6>Action for Children<\/h6>\n<p><a href=\"https:\/\/parents.actionforchildren.org.uk\/sleep\/?gclid=EAIaIQobChMIu5eIh-GB6wIVDevtCh26xQ2HEAAYASAAEgKkr_D_BwE\">1:1 chat<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Getting a good night\u2019s sleep routine can be hard. But good sleeping habits can really improve mental health and help everyone cope with life: The amount of sleep we need changes throughout our lives. Sleep Scotland recommends: New-borns 0-3 months \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 14 &hellip; <a href=\"https:\/\/blogs.glowscotland.org.uk\/ea\/eccmentalhealthsupports\/parents\/the-importance-of-sleep-and-sleep-routines\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">The importance of sleep and sleep routines<\/span> <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":4925,"featured_media":0,"parent":18,"menu_order":2,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-49","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/blogs.glowscotland.org.uk\/ea\/eccmentalhealthsupports\/wp-json\/wp\/v2\/pages\/49","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.glowscotland.org.uk\/ea\/eccmentalhealthsupports\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/blogs.glowscotland.org.uk\/ea\/eccmentalhealthsupports\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.glowscotland.org.uk\/ea\/eccmentalhealthsupports\/wp-json\/wp\/v2\/users\/4925"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.glowscotland.org.uk\/ea\/eccmentalhealthsupports\/wp-json\/wp\/v2\/comments?post=49"}],"version-history":[{"count":10,"href":"https:\/\/blogs.glowscotland.org.uk\/ea\/eccmentalhealthsupports\/wp-json\/wp\/v2\/pages\/49\/revisions"}],"predecessor-version":[{"id":192,"href":"https:\/\/blogs.glowscotland.org.uk\/ea\/eccmentalhealthsupports\/wp-json\/wp\/v2\/pages\/49\/revisions\/192"}],"up":[{"embeddable":true,"href":"https:\/\/blogs.glowscotland.org.uk\/ea\/eccmentalhealthsupports\/wp-json\/wp\/v2\/pages\/18"}],"wp:attachment":[{"href":"https:\/\/blogs.glowscotland.org.uk\/ea\/eccmentalhealthsupports\/wp-json\/wp\/v2\/media?parent=49"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}