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

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:
<ul>
<li aria-level="1">Recommended sleep varies by age:</li>
<ul>
<li aria-level="2">Toddlers (1-3): 12-14 hours</li>
<li aria-level="2">Preschoolers (3-6): 10-12 hours</li>
<li aria-level="2">Primary school (5-12): 10-11 hours</li>
<li aria-level="2">Teenagers (13-18): 8-10 hours</li>
</ul>
<li aria-level="1">Individual sleep needs vary</li>
<li aria-level="1">Quality, quantity and pattern all matter</li>
<li aria-level="1">Teen biology naturally shifts sleep timing later</li>
<li aria-level="1">Caffeine affects sleep for about six hours</li>
<li aria-level="1">Regular exercise improves sleep quality</li>
<li aria-level="1">Screen time before bed doubles sleep difficulties</li>
<li aria-level="1">Snoring more than three nights weekly needs medical attention</li>
</ul>
Resources Mentioned:
<ul>
<li aria-level="1">Royal Children's Hospital National Child Health Poll</li>
<li aria-level="1">Sleep guidelines</li>
<li aria-level="1"><a href="happyfamilies.com.au">Happy Families</a></li>
</ul>
Action Steps for Parents:
<ol>
<li aria-level="1">Create Screen-Free Wind Down</li>
<ul>
<li aria-level="2">No screens one hour before bed</li>
<li aria-level="2">Establish relaxing routines</li>
<li aria-level="2">Keep consistent bedtimes</li>
</ul>
<li aria-level="1">Monitor Stimulants</li>
<ul>
<li aria-level="2">Limit caffeine, especially after lunch</li>
<li aria-level="2">Watch for hidden caffeine sources</li>
<li aria-level="2">Exercise earlier in the day</li>
</ul>
<li aria-level="1">Get Medical Help If:</li>
<ul>
<li aria-level="2">Child seems tired despite adequate sleep</li>
<li aria-level="2">Regular snoring occurs</li>
<li aria-level="2">Sleep problems persist despite good habits</li>
</ul>
</ol>

The Happy Families Podcast with Dr. Justin Coulson is designed for the time poor parent who just wants answers now. Every day Justin and his wife Kylie provide practical tips and a common sense approach to parenting that Mums and Dads all over the world are connecting with. Justin and Kylie have 6 daughters and they regularly share their experiences of managing a busy household filled with lots of challenges and plenty of happiness. For real and practicable advice from people who understand and appreciate the challenges of a time poor parent, listen to Justin and Kylie and help make your family happier.

The Happy Families Podcast with Dr. Justin Coulson is designed for the time poor parent who just wants answers now. Every day Justin and his wife Kylie provide practical tips and a common sense approach to parenting that Mums and Dads all over the world are connecting with. Justin and Kylie have 6 daughters and they regularly share their experiences of managing a busy household filled with lots of challenges and plenty of happiness. For real and practicable advice from people who understand and appreciate the challenges of a time poor parent, listen to Justin and Kylie and help make your family happier.

The Happy families podcast with Dr. Justin Coulson is designed for the time poor parent who just wants answers now.

Dr Justin Coulson's Happy Families

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

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/cc0d54dc-c3c7-4042-9345-b28800146e31/transcript