• Text Size
  • A
  • A
  • A
  • Colour
  • C
  • C
  • C
  • C

Encouraging more sleep

Children who don’t get enough sleep may be at increased risk of becoming overweight.


  1. Create a regular bedtime routine to help children get the right amount of sleep.
  2. Encourage children to be active during the day and in the evenings to tire them out.
  3. Avoid big meals 1 - 2 hours before bedtime.
  4. Create a sleep-friendly environment that is dark, quiet, comfortable and cool.
  5. Keep your child’s bedroom a TV-free zone and get them to keep their phones and other devices elsewhere.
  6. The recommended hours of sleep per night are:
    • 11+ hours for under 5 year olds
    • 10+ hours for over 5 year olds
    • 9+ hours for over 10 year olds

a cute teddy bear

- Make bedrooms a tech-free zone.

a boy asleep on his pillow children need sleep to grow and develop a waving boy

encouraging more sleep:

commit arrow

© The Food Safety Promotion Board