The Ultimate Sleep Guide for 10–11-year-olds
As your child approaches their teenage years (when you may not be able to get them out of their bed!), you might be curious to know exactly how much sleep your 10- or 11-year-old needs.
In this guide, we’ll explain everything you need to know about your tween’s sleep requirements, as well as dietary tips and our best kid’s bed recommendations for this age group.
Read on for our ultimate sleep guide for 10-11-year-olds to help your child get the rest they need to be bright-eyed and bushy-tailed the next day!
How Much Sleep Do 10–11-Year-Olds Need?
The Sleep Charity recommends that, as a guide, school-aged children between 7 and 12 should get 10-11 hours of sleep per day.
This is an average, because every child will need a different amount of sleep to be at their best. Sleep requirements can be affected by sickness, diet, and the amount of energy they use throughout the day. It is also important to remember that when it comes to sleep, quality is even more important than quantity.
Ensure that your 10- or 11-year-old’s bedtime allows them to get sufficient rest. For example, if they have to be up at 7 am and need 10 hours of sleep, then your child should be in bed and snoring by 9 pm at the latest.
Best Beds for 10–11-year-olds
For a 10- or 11-year-old on the verge of secondary school, you might like to choose a high sleeper bed with a desk underneath to give them space to study. Our Harper High Sleeper is a great example of a tween-ready bed.
If your little one is into gaming, a kid’s gaming bed might be a particularly well-received choice, offering them a super-cool place to log on and play against their friends.
Alternatively, you might like to move them out of a single bed into a small double or double bed that will last them into their teenage years and not have to be replaced anytime soon. Our New York Small Double Bed is a stylish and contemporary choice.
Screentime
At this age, your child might well have screens in their bedroom – especially if you’ve opted for a high sleeper with a desk or gaming bed.
Whilst screens can be beneficial for education or entertainment, they’re not conducive to healthy sleep hygiene. This is because the blue light they emit can interfere with their circadian rhythm and make it harder to fall asleep.
It is therefore recommended to avoid screens for at least an hour before bed, and this includes your 10- or 11-year-old. If your child has screens in their bedroom, use screen time limits to ensure they aren’t tempted.
Dietary Recommendations
Your little one’s diet can hugely impact their sleep quality. At 10 or 11, your child might be gaining interest in junk food and sugary drinks. However, these should be limited, especially in the afternoon, to avoid negatively impacting their sleep (not to mention their teeth!) Try to avoid large meals immediately before bedtime too.
Managing Bedtime Resistance
You might find that at 10 or 11, your child is pushing for a later bedtime – particularly if they’re hooked on a TV show or game! You can try to prevent this by limiting screentime in the hour before bed and encouraging a relaxing night-time routine that will get your child in the mood for bed, with activities such as a bath or listening to soothing music.
Top Tips to Improve 10–11-Year-Old’s Sleep
1. Children this age might be more keen to stay inside on their screens – but try to make sure they get at least some outdoor exercise every day so they’re tired at bedtime.
2. A relaxing bedtime routine is essential to help your child wind down for bed and be able to fall asleep. Encourage your tween to bath, read a book, listen to soothing music, or whatever else they need to feel relaxed.
3. Try to limit drinks for the 2 hours before bed, so your little one is less likely to need to get up to use the toilet during the night.
4. Ensure your child’s bedroom environment is designed for sleep. Keep it at an ambient temperature of 18 – 20 degrees, and use blackout curtains to keep out the light. A lamp with a red bulb is a sleep-friendly choice if your child wants a bedside or reading light.
5. Remove screens or install screentime limits on any gadgets or technology they’re allowed in their room to help them avoid temptation.
6. Keep external noise to a minimum, and consider using a white noise machine or play calming music to block out noise if necessary.
7. Choose comfortable kid’s bedding made from a breathable material such as organic cotton that will help to regulate their temperature while they sleep.
8. Select a high-quality children’s mattress that will support their growing body. Our OrthoSupport Anti-Allergy 1000 Pocket Sprung Mattress is the perfect mix of support and comfort. To encourage eco-friendly habits in your tween, opt for our sustainable OceanDream Luxury 1000 Pocket Sprung Mattress which is made from recycled plastic.
Still Concerned?
If you think your child might be suffering from insomnia or another sleep disorder, always consult your doctor for professional advice.
Help Your Tween Sleep Easy!
Now you know how much sleep your 10- or 11-year-old needs and how to help them get it, we hope you’ll all be able to sleep a little better! At Cuckooland, we have a wide range of kid’s beds and furniture, from bunk beds and cabin beds, to kid’s desks to wardrobes. If you’d like to discuss any of our products, don’t hesitate to call us on +44 (0) 1305 231231 or email customerservice@cuckooland.com. We love to chat!
