How much sleep do kids really need? From caffeine myths to screen time truths, sleep specialist Dr Moyra Vandeleur from Royal Children's Hospital unpacks the latest research on children's sleep. Learn why teens naturally stay up late, whether weekend sleep-ins matter, and what the science really says about warm milk before bed.

Quote of the Episode: "Sleep, diet and exercise are the three pillars of health - and sleep has only recently been recognized as equally important."

Key Insights:

Recommended sleep varies by age:

Toddlers (1-3): 12-14 hours
Preschoolers (3-6): 10-12 hours
Primary school (5-12): 10-11 hours
Teenagers (13-18): 8-10 hours

Individual sleep needs vary
Quality, quantity and pattern all matter
Teen biology naturally shifts sleep timing later
Caffeine affects sleep for about six hours
Regular exercise improves sleep quality
Screen time before bed doubles sleep difficulties
Snoring more than three nights weekly needs medical attention

Resources Mentioned:

Royal Children's Hospital National Child Health Poll
Sleep guidelines
Happy Families

Action Steps for Parents:

Create Screen-Free Wind Down

No screens one hour before bed
Establish relaxing routines
Keep consistent bedtimes

Monitor Stimulants

Limit caffeine, especially after lunch
Watch for hidden caffeine sources
Exercise earlier in the day

Get Medical Help If:

Child seems tired despite adequate sleep
Regular snoring occurs
Sleep problems persist despite good habits

See omnystudio.com/listener for privacy information.

#1189 - Sleep Myths Busted: A Doctor's View