Nate Jones from the Ugly Duckling Company helps Christian parents see the significance of sleep for the mental and spiritual health of their youth and children
I can remember as a child and teenager trying various tactics to push back my bedtime. It was like going to sleep was a bad thing and creating a battle or managing to get to bed later was somehow a worthwhile victory. As an adult I now enjoy getting a good night’s sleep – but occasionally there is a battle with myself to get off the sofa and make it happen.
Most of us can identify how our mood changes if we haven’t had enough sleep. We can feel agitated, grumpy, impatient, low or tearful. Sleep is often undervalued in our fast-paced world, yet it is a crucial aspect of well-being. For children and teenagers, quality sleep impacts mood, learning, behaviour as well as physical and emotional development.
Why is sleep so important?
Sleep plays a vital role in:
- Emotional regulation: Lack of sleep makes young people more irritable, anxious, or prone to mood swings. This can impact relationships, create tensions and arguments.
- Cognitive function: Sleep is essential for memory, concentration, and problem-solving—critical skills for school and life. A lack of sleep can impact behaviour at school, as well as impairing judgements so we take less care as we move about the world around us.
- Mental health: Insufficient sleep increases the risk of anxiety and depression.
- Physical health: Growth, immune function, and overall development rely on consistent, high-quality rest.
- Spiritual and relational well-being: Well-rested children and teens are more patient, kind, and better able to engage with others, including in faith-based activities.
The battle to get children, young people and even ourselves to bed may be a challenge but knowing it helps to protect our minds and gain the rest that God designed for our good make the battle worth it.
How much sleep do young people need?
The NHS recommends:
- Children aged 6–12: 9–12 hours per night
- Teenagers aged 13–18: 8–10 hours per night
- Adults: 6-9 hours per night.
However, many children and young people don’t meet these recommendations due to late-night screen use, school stress, or social media distractions.
Biblical wisdom on rest
The Bible speaks about rest and from the beginning of creation God has given day and night, time to be awake and time for sleep. The instruction to take sabbath is another reminder to us that rest is good. Teaching young people to prioritise rest is a way to trust in God’s design for balance and renewal and align ourselves to the way God has created us helps us to live well. When we step into the rhythms God gives, we place ourselves into a space for both mental, physical and spiritual renewal.
Read more:
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What disrupts sleep for your child or young person?
Although sleep is increasingly important it is often disrupted by various factors:
- During adolescence the natural chemicals that help us to get off to sleep build up more slowly and don’t take effect until much later in the evening.
- Teenagers naturally want to control more of their own lives and decision-making. They may opt to stay up late rather than go to sleep, to connect and chat with friends, complete homework or spend time online, gaming or watching movies.
- Spending time on phones before bed, or responding to notifications and messages, stimulates the mind and interrupts sleep even more. It can also expose them to unhelpful content and things that may cause them stress which in turn can impact sleep.
- Children and Young people may lack awareness and understanding around the importance of sleep and the impact this has on us, so unhealthy sleep habits develop.
- Stress, anxiety, pressure, worries and poor mental health can also impact sleep. These can be exacerbated by a lack of sleep.
- During the week most children and teenagers need to wake up early for school or college and this shortens the amount of time they get to sleep.
As parents, grandparents and those who care about young people, we can guide this next generation toward healthier sleep habits, and this will help to protect their minds.
Tips for better sleep
Here are some things that will help your child or young person sleep well:
- Teach the importance of rest: Help young people see sleep as a necessary and positive part of life, not a chore. Help them to see how a lack of sleep can negatively impact their well-being.
- Establish a bedtime routine: Consistent sleep schedules help regulate the body’s internal clock. It can be helpful to think about what time you need to get up, and using the NHS recommended guidance on sleep work backwards to get a good sleep time.
- Limit screen time before bed: The blue light from devices interferes with melatonin production – it keeps the mind active and awake. Best to give at least one hour’s break before getting off to sleep. Also remove the temptation to use devices in bed – keep them overnight in another room.
- Limit caffeine and energy drinks: These drinks can stimulate the mind and make it harder to get off to sleep.
- Create a calming environment: A quiet, dark, and cool bedroom supports better sleep. Avoid too much activity just before bed – take time to wind down.
- Encourage relaxation techniques: Prayer, quiet music, or reading before bed can help ease the transition into sleep.
- Model good rest as a family: Make sure as the adults around our children and young people we model a healthy approach to rest, sabbath and sleep too.
Prioritising sleep helps children and young people feel happier, healthier, and more connected—to themselves, their communities, their learning and their faith. The battle to get children, young people and even ourselves to bed may be a challenge but knowing it helps to protect our minds and gain the rest that God designed for our good make the battle worth it.
