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