How sleep fuels or fights mental health struggles.

Following a recent YAA Focus Group Session with Public Health Wales we chat with YAA Katie Law as she opens up about the value of sleep and the difference it makes.

Introduction

Sleep is often overlooked, yet it plays a vital role in supporting both mental and physical health—especially for children and young people. As part of our work with families, young advisors, and mental health professionals, we understand how a good night’s sleep can be transformative, particularly for those facing anxiety, ADHD, or other challenges.

This resource brings together evidence, expert advice, and real tips from young people themselves to help you support your child in building healthier sleep habits. Whether you're just starting to think about sleep routines or looking to fine-tune an existing one, we hope this guide offers helpful, practical ideas tailored to your child’s needs. Recognising the individual needs of your child can help to create a personalised routine together for a good night’s sleep. Your child is more likely to engage with a new routine they are involved in, it’s a team effort. 

Addressing the Importance of Sleep

Recent research highlights just how crucial sleep is: 

• 48% of people felt poor sleep negatively affected their mental health in the last 12 months.

• 77% of people reported that lack of sleep interfered with their ability to function during the day. 

For children, the consequences are even more noticeable. During sleep, the body releases growth hormones, strengthens the immune system, consolidates memory and learning and restores focus and concentration. Without it, children not only struggle physically but also ‘face an emotional toll’ – as quoted by a YAA member.

Sleep and Mental Health Conditions

For children who experience ADHD or anxiety, poor sleep can make symptoms worse:

- Exacerbated symptoms: hyperactivity, irritability and anxiety often increase when sleep is disrupted. 

- Existing relationship between sleep and mental health struggles: surveys show that most people with anxiety or depression sleep for less than 6 hours a night.

- Behavioural impacts: tired children are more prone to outburst, poor focus and heightened stress response on top of existing challenges.

How Much Sleep Does My Child Need?

• Newborn (0–3 months): 14–17 hours (including naps)

• Infant (4–11 months): 12–15 hours (including naps)

• Toddler (1–2 years): 11–14 hours (including naps)

• Preschool (3–5 years): 10–13 hours

• School-age (6–13 years): 9–11 hours

• Teen (14–17 years): 8–10 hours

Tips for Creating a Healthy Sleep Routine

- Limit screens: blue light disrupts the body’s natural sleep cycle (no phone or tv before bed).

- Dark, quiet, warm environment: can reduce overstimulation with the help of white noise machines or weighted blankets for example.

- Consider diet: Avoid caffeine or big meals before bed. Light snacks like bananas contain magnesium, potassium and tryptophan which helps us to sleep.

- Encourage movement: daily exercise is especially helpful for children with ADHD.

- Practice mindfulness: grounding techniques like muscle relaxation and deep breathing to calm busy minds.

- Unloading the brain: write down everything actively on your brain to ease anxiety or consider gratitude journaling to ease negative thought spirals.

- Address any pressures: if stress from schoolwork is keeping your child awake, open communication with teachers can make a difference. 

- Track sleep: keep a diary to recognise patterns for good sleep and triggers of bad sleep.

Inspiration from our C4Cs (SPW’s Volunteer group aged 10-18)

For children who experience ADHD or anxiety, poor sleep can make symptoms worse:

Our C4C’s shared a range of practical tips that they’ve found helpful for improving their sleep.

- Using accessories such as a sleeping mask to block out light 

- Listening to meditation, white noise or music 

- Having a pet in the room which keeps them feeling safe and calm

- Lavender oil, which has a relaxing scent 

- Magnesium tablets, which help the body feel more ready for rest 

These small changes made a difference in helping these children feel more settled and fall asleep easier, but remember everyone is different, so it’s worth trying out a few different suggestions to find what works best for you.

An insight into sleep from our YAA’s (SPW’s Young Person Volunteer Group, age 16-24) 

“Usually, during mid-school term, it’s (sleep) important in order to function the next day – it can make life difficult if not”

“Loud noises, sound and cold can impact my sleep but this varies from person to person”

“It’s different for men and women” - A trans participant noted how they’ve needed much more sleep since starting HRT, saying it’s harder for men (although also noted they are currently going through 2nd puberty).

“Too many GPs brush off sleep issues with young people due to stigma around young people being ‘lazy’, ‘wanting to sleep in’.”

“The pressure from schools is having a more important impact than the lack of sleep itself.”

The Key: Consistency with Flexibility

While predictability helps children- especially those with ADHD- wind down, flexibility is equally important. Avoid turning sleep into a pressure-filled task. Celebrate small wins, keep routines realistic, and remember to celebrate the small wins. 

A good night’s sleep is one of the simplest, yet most powerful ways to support your child’s health. Wishing you the very best as you support your child in building healthier more restful sleep habits.

By Katie Law