Why a Good Night’s Sleep Might Be the Best 11+ Revision Tool

Many of us know that a good night’s sleep matters, but when your child is working hard for the 11+, it becomes so much more than just rest. Sleep shapes how well they can concentrate, cope with stress, and absorb new information. If sleep isn’t quite right, it can quietly sabotage learning progress without obvious signs.

Why Sleep is So Important

Kids in the primary school age (around 6–11 years old) ideally need 9 to 11 hours of sleep per night. UK HealthCare+1

Here’s what happens when sleep falls short:

• Trouble focusing and staying attentive. When tired, children may drift off, miss key instructions, or struggle to finish tasks.

• Memory gets less efficient. Sleep helps cement what’s learned during the day; without it, things are more likely to slip away rather than sticking in long-term memory.

• Emotional swings are more likely. Irritability, being more easily upset, or feeling anxious - these often come when the brain doesn’t have enough restorative rest.

• Physical health & illness risk increases. Lower immune resistance, more frequent illness → more school days missed, which disrupts learning momentum.

What the Latest UK Data Tells Us

Here are some figures that show how common sleep issues are among children, and how big a deal this really is:

• In 2023, 37.8% of children aged 8 to 16 in England reported having a sleep problem on three or more nights in the previous week. NHS England Digital

• Among children with a probable mental health disorder, 76.5% had sleep problems at that frequency. NHS England Digital

• More broadly, about 1 in 4 (25%) of 11- to 15-year-olds in England say they have too little sleep. BBC

• Nearly half of British children surveyed in one study got just 8 hours of sleep a night, which is below what’s generally advised. Travelodge+1

These stats suggest this isn’t just a minor issue, it’s widespread. Many children are going into school with less rest than their brains really need to function optimally.

How Sleep Problems Often Sneak into Family Life

Here are the common culprits that tend to creep into children’s sleep, especially when there’s exam pressure in the mix:

• Evenings filled with screens: tablets, TVs, phones can delay wind-down because of the light and stimulation.

• Fluctuating bedtime/wake-up times: different on weekends versus school days or exam prep pushing bedtimes later.

• Stress and worries: exam anxiety, social concerns, or simply a busy day can make it harder to relax at night.

• Poor sleep habits/environment: noisy or messy bedrooms, lights, too warm/cold, distractions.

What You Can Do Tonight (and beyond)

You don’t need a miracle. Even small changes can make a big difference. Here are practical steps to try:

Set a consistent bedtime routine

o   Choose calming activities: reading a story, a warm bath, simple breathing exercises.

o   Turn off screens at least 30 minutes before bed. If possible, gently dim lights in the evening.

Fix up the sleep environment

o   Aim for a cool, dark, quiet room. Black-out curtains or a soft night light if needed.

o   Remove or limit any distractions; phones, gaming consoles etc from sleeping spaces.

Support relaxation and emotional wind-down

o   Talk through worries before bed; write down concerns to unburden the mind.

o   Try simple mindfulness or breathing exercises.

Daytime habits matter

o   Regular physical activity is great but try to avoid very energetic exercise just before bedtime.

o   Limit caffeine (yes, that includes chocolate) in the afternoon/evening.

o   Encourage exposure to daylight in the mornings; it helps set the body’s sleep-wake cycle.

When to Ask for Help

If you’ve tried routines and environmental tweaks but notice any of these still happening, it might be time to seek support:

• Child persistently can’t fall asleep or stays awake for long stretches.

• Daytime tiredness that affects school performance, mood, friendships.

• Nightly worries, nightmares, anxiety, or other emotional symptoms.

A GP, possibly a sleep specialist or child psychologist, can help uncover underlying issues: anxiety, sleep-disorders, or other health causes.

Bringing It Back to the 11+ Journey

Remember, preparing for the 11+ isn’t just about what your child studies, it’s how they live outside lessons. If they’re able to show up well-rested, emotionally steady, and confident, their learning efforts are far more likely to pay off.

Sometimes the most powerful support you can give is helping them sleep well.