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:

1. Create Screen-Free Wind Down
• No screens one hour before bed
• Establish relaxing routines
• Keep consistent bedtimes
2. Monitor Stimulants
• Limit caffeine, especially after lunch
• Watch for hidden caffeine sources
• Exercise earlier in the day
3. Get Medical Help If:
• Child seems tired despite adequate sleep
• Regular snoring occurs
• Sleep problems persist despite good habits

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