The importance of sleep for mental health: A guide for parents and carers

Sleep plays a fundamental role in our physical and mental health, yet it’s often overlooked in our busy lives. For both adults and children, quality sleep can act as a ‘reset button,’ allowing our brains to process emotions, memories, and daily stresses.

At Kids Inspire, where we specialise in trauma recovery, we know that sleep is particularly important for individuals healing from difficult experiences. Quality sleep not only supports emotional regulation but also helps the brain recover from the effects of trauma.

This guide was created with input from our Deputy Clinical Director and accredited psychotherapist, Kamila, to offer practical tips on improving sleep for both you and your child.  

Why sleep matters

Sleep is more than just rest; it’s essential for cognitive and emotional processing. A lack of quality sleep can lead to:

• increased anxiety, irritability, and depression

• reduced memory and learning ability

• physical health problems like weakened immunity and increased risk of chronic conditions.

For children, poor sleep can also impact their growth, development, and ability to regulate emotions. 

Understanding your sleep patterns

Before improving sleep, it’s helpful to reflect on your own sleep habits. Ask yourself:

• how many hours of sleep do I get each night?

• do I feel rested and alert during the day?

• do I wake up frequently or struggle to fall asleep?

How much sleep do we need? Adults generally require 7–9 hours of sleep, though this varies from person to person. Children’s sleep needs differ significantly depending on their age, ranging from 15 hours for infants to 7–9 hours for teenagers. 

Sleep through the ages

Our sleep evolves as we age. Babies have fragmented sleep patterns and require lots of naps. By the age of five, children usually no longer nap and should develop consistent nighttime sleep routines. Adults tend to sleep more consistently, but the amount and quality of sleep often decrease as we get older. 

Improving sleep quality

Getting good sleep starts with healthy habits and a supportive environment. Small changes can make a big difference in how well you rest.

Light exposure and melatonin

Daylight is essential for melatonin production, the hormone that regulates sleep. Spending time outside - even on cloudy days - helps boost melatonin levels. In the evening, reducing artificial light, especially blue light from screens, can support your body’s natural sleep cycle.

Tips for better sleep:

• establish a routine – go to bed and wake up at the same time every day

• get outside daily – aim for at least 30 minutes of daylight exposure

• limit screens before bed – avoid screens 1–2 hours before sleep

• create a calming pre-sleep routine – try activities like reading, meditating, or gentle stretching.

Sleep-friendly environment

Your bedroom should be a restful space, free from distractions. Consider these simple changes:

• block out light – use thick curtains or blackout blinds

• keep it cool and quiet – a comfortable temperature and minimal noise support better sleep

• use your bed only for sleep – avoid working or watching TV in bed to strengthen the mental link between your bed and rest.

Diet and exercise

What you eat and drink can impact sleep quality. Try these tips:

• avoid stimulants – reduce caffeine, alcohol, and heavy meals close to bedtime

• manage fluid intake – limit drinks two hours before bed to prevent nighttime wakeups

• stay active – regular exercise promotes better sleep but avoid vigorous workouts too late in the evening.

Making small, consistent adjustments can lead to deeper, more restorative sleep - helping you feel your best every day.

Children’s sleep

Children thrive on structure and routine, and their sleep quality is directly influenced by the habits and behaviours of parents or carers.

Many children experience sleep challenges, such as frequent waking, nightmares, or difficulty falling asleep independently. These issues can affect their mental health, making them more irritable. A lot of behaviour can stem from a tired child. Lack of sleep can also impact their attention and learning at school.

The ABCs of sleep for children:

• age-appropriate schedules – ensure they get enough sleep for their developmental stage

• bedtime routine – a calming routine helps children associate bedtime with relaxation

• consistency – regular sleep and wake times build healthy sleep habits

Daytime activities matter

Encouraging children to spend time outdoors helps control their circadian rhythms (the body’s internal clock that regulates sleep and wakefulness based on light and darkness). Regular physical activity and a balanced diet also play a role in supporting healthy sleep.

Bedtime tips for kids:

• avoid sugary snacks or drinks in the evening – no hot chocolates!

• create a predictable bedtime routine with calming activities like a warm bath or story time (but remember to leave time between a bath and bed!)

• limit screen time in the hour or two before bed

By setting up a structured sleep routine and encouraging healthy daytime habits, you can help your child build a strong foundation for restful nights.

The connection between sleep and mental health

Quality sleep plays a crucial role in emotional regulation and processing. REM sleep, which occurs later in the night, helps the brain reprocess emotions - essentially acting as free therapy for your mind. Poor sleep can worsen anxiety, depression, and even trauma symptoms.

For children, getting enough sleep is essential for their emotional wellbeing, memory, and resilience to stress. Likewise, improving your own sleep allows you to better support your child’s needs.

Seeking help when needed

If sleep difficulties persist, it’s important to seek professional help. Lack of sleep can impact every aspect of life, from mood to concentration and overall health. Support is available through the NHS - your GP is a good first point of contact.

Final thoughts

Sleep is a cornerstone of mental health for both adults and children. By prioritising healthy sleep habits, you’re not only improving your own wellbeing but also setting a positive example for the children in your care. Simple changes like establishing routines, spending time outdoors, and creating a calming sleep environment can make a real difference.

At Kids Inspire, we’re here to support families on their journey to better mental health. A good night’s sleep is a great place to start.