The importance of sleep for all ages

by | Apr 23, 2018 | Articles, Children's Health, Uncategorized

Good sleep is critical to your health. To make each day a safe, productive one, take steps to make sure you regularly get a good night’s sleep. Make time to switch off, unwind & relax into your beauty sleep tonight!

Sleep is AS important to children’s development & well-being as nutrition and physical activity. When children (& adults!) get the right amount of sleep, the brain will make chemicals that help control hunger and weight, improve muscle tone & energy.

For many children (& parents) bedtime isn’t easy, & while there are multiple factors involved for children of different ages, there is part of most bedtime routines that often goes overlooked as a sleep training tool:

  • Routine reading before bed for 10-15 minutes, enables not only the relaxation of bonding time, but focusing on low-tone verbal sounds being read to, the illustrations, and the rhythm of word pronunciation all help increase circulation to children’s brains; which can lower cortisol (stress/alert) hormones & assist with production of our natural sleep hormone Melatonin.
  • Reinvent relaxation time for you & your children- lay down & have a chat with your legs up the wall. This traditional yoga pose regulates blood pressure & heart rate, improves digestion, relieved backache, calms anxiety, alleviates cramps, relieves tired legs, eases swollen legs & varicose veins, stretches legs & back of spine, relieves migraines & headaches, improves eye & ear function easing nerve pressure, is anti-aging boosting circulation to the face, prevents insomnia, & helps circulation to reproductive organs in both women & men- essential throughout your entire life! Spend 5-10 mins & make it often to feel fabulously calm & so your body & mind can benefit.


Establishing good sleep practices while children are young will not only benefit you, but it will help them for many years to come. The amount and quality of sleep we have can affect how alert we are, our memory, mood, behaviour, and learning ability. For hours of sleep per night & number of daytime naps, the following is recommend:


Newborns- 16-18 hours (4-6 naps)

3-6 months-  12-16 hours (3-4 naps)

6-10 months-  11-15 hours (2-3 naps)

10-20 months-  11-14 hours (2 naps)

20 months- 4 years-  10-13 hours (1 nap)

5-15 years- 9-11 hours (no regular naps)

16 years to adults- 7-9 hours

Sleep plays a vital role in promoting physical health, longevity, and emotional well-being. Sleep time varies depending on age, but no matter how old you are, it is essential, not optional…


To learn more on how to further improve your health, book a consultation with Dr Rachel Murphy (Osteopath, Clinical Nutritionist) at the Family Wellness Group.

Call 9898 0222 or book online at


Dr Rachel Murphy

Dr Rachel Murphy

In clinical practice, I continue to pursue passion for treating infants and children as well as pregnancy care, including pre and postnatal support. I have a strong belief that environment plays a crucial role in health and well being, and therefore treatment management must also include advice on exercise and nutrition, ergonomics, stretching, rehabilitation and lifestyle modification.
> View profile

About Family Wellness Group

Family Wellness Group is a centre of allied health practitioners working alongside other health care providers, with the common goal of improving the health and wellness of all patients. We specialise in pediatrics but services at our Surrey Hills clinic are available for all ages.

Clinic Consultations

For consultation enquiries and bookings for existing patients, please click here to book online.

For all new patient consultations, please contact us.



Share This