St Joseph's School Wonthaggi
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94 Korumburra Rd
Wonthaggi VIC 3995
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Email: info@stjwonthaggi.catholic.edu.au
Phone: 03 5672 1052
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Learning Adjustment Leader's Message

Getting a Good Night’s Sleep is a Game‑Changer for Your Child’s Learning

As teachers and parents, we all want our children to thrive in school. One powerful but often overlooked factor in academic success is simple: sleep. Research shows that good quality and consistent sleep isn’t just about avoiding meltdowns, it’s essential for memory, attention, behaviour and emotional wellbeing.

Evidence-Based Benefits 

  1. Boosts academic performance 

Children getting around 8 hours of sleep nightly tend to have the highest academic performance, with less sleep leading to daytime drowsiness and poorer school outcomes.

  1. Strengthens attention, memory & problem-solving
    Well-rested children show improved focus and executive function. Conversely, sleep deprivation reduces attention and working memory capability which are critical for learning. 
  2. Supports emotional resilience
    Chronic poor sleep is associated with mood issues, anxiety, and behaviour problems especially in kids with ADHD. Restorative sleep improves emotional regulation which is essential for thriving socially and academically.
  3. Nurtures healthy brain development
    Research shows that inadequate sleep reduces grey matter volume which is critical for attention, memory, and inhibition control. Short sleep and late bedtimes can be correlated with smaller amygdala size and weaker connections to emotion-processing networks, potentially reducing emotional regulation and stress resiliency.

This highlights how vital sleep is during periods of rapid brain growth.

Sleep Recommendations by Age

  • - ages 3 to 5: 10 to 13 hours (including naps)
  • - ages 6 to 12: 9 to 11 hours
  • - ages 13 to 18: 8 to 10 hours

Tips for Helping Children Sleep Well 

Getting enough sleep is as important for your child as healthy eating and exercising. Here are some tips to help your child fall asleep, stay asleep and get enough good quality sleep:

  • - Establish a sleep schedule: Make sure your child goes to bed early enough to get the sleep they need. Once you have set an appropriate bedtime, stick to it even on the weekend.
  • - Establish a bedtime routine: Follow the same routine every day: bath or shower, change into pyjamas, brush teeth, read or spend quiet time in their bedroom, lights out and go to sleep.
  • - Help your child wind down: Busy children need some time to relax. Consider playing soft music or reading to them.
  • - Make sure the bedroom is suitable for sleep: Ensure the bedroom is dark and quiet. If your child is anxious or afraid at night, use a night light.
  • - Avoid stimulants: Make sure your child avoids tea, coffee, chocolate and sports drinks, especially in the afternoon.
  • - Turn off technology: Try turning off computers, tablets and television one hour before bedtime to help your child sleep better.

The Bottom Line

Good sleep is as important as good nutrition and study habits for brain development, learning, and wellbeing. By making sleep a priority through consistent routines, screen limits, and strategies to wind down, parents can help their children build a strong foundation for school success and lifelong health.

More information can be found at 

Patricia Martin
Learning Adjustment Leader