While it may be tempting to allow your kids to stay up late during the school holidays, it is important that their young minds and bodies get the right amount of sleep.

Kids need more sleep than adults, and getting a solid night’s rest can not only make them happier, but will help them concentrate better and can improve their behaviour.

It’s all about giving them the best platform to grow, learn and develop.

Of course, the odd late night for a special occasion is unlikely to do any harm, but research suggests that parents should try to stick to their normal bedtime routine.

The suggested amount of sleep needed is:

3-5 years old: 10 to 13 hours per night
6-13 years old: 9 to 11 hours per night
14-17 years old: 8 to 10 hours per night

Sleep tips for kids

• Establish a sleep schedule: Make sure your child goes to bed early enough to get the sleep they need. Once you have set an appropriate bedtime, stick to it — even on the weekend.

• Establish a bedtime routine: Follow the same routine every day: bath or shower, change into pyjamas, brush teeth, read or spend quiet time in their bedroom, lights out and go to sleep.

• Help your child to wind down: Busy children need some time to relax. Consider playing soft music or reading to them.

• Make sure the bedroom is set up for sleep: Ensure the bedroom is dark and quiet. If your child is anxious or afraid at night, use a night light.

• Avoid stimulants: Make sure your child avoids tea, coffee, chocolate and sports drinks, especially in the afternoon.

• Turn off screen time: Turn off computers, tablets and television at least one hour before bedtime to help your child sleep better.

Sleep problems

Even with good sleep habits, some children may have trouble sleeping. Often this relates to anxiety, and this bad sleep may result in behavioural issues, difficulty concentrating or tiredness during the day. It is a good idea to talk with your children about what may be bothering them and preventing their sleep.

Signs of sleep problems include:

• Sleepwalking

• Bed wetting

• Night terrors

• Grinding of teeth

• Snoring

• Trouble breathing while asleep