Caroline Goldsmith | ATC Ireland Psychologist: The Vital Role of Sleep in Children’s Mental Health

Sleep is more than just rest — it’s essential for growth, emotional regulation, learning, and brain development. Caroline Goldsmith, a Consulting Clinical Psychologist at ATC Ireland, emphasizes that sleep is a biological necessity, not a luxury. When children are well-rested, they are better equipped to manage emotions, cope with challenges, focus at school, and form healthy relationships.

In this blog, Goldsmith explores the critical connection between sleep and mental health in children and teens — and what caregivers can do to support healthy sleep patterns in a fast-paced, digitally driven world.

Why Sleep Matters for Mental Health

Children’s brains are rapidly developing — and sleep plays a central role in that development. During sleep, the brain processes emotional experiences, consolidates learning, and resets the nervous system.

Goldsmith identifies several ways in which quality sleep enhances children’s mental well-being:

• Emotional Regulation: Sleep helps children manage frustration, anxiety, and irritability.

• Cognitive Function: Rested brains perform better in learning, memory, and concentration.

• Behavioral Stability: Sleep deficits are linked to hyperactivity, impulsivity, and mood swings.

• Resilience and Coping: Well-rested children are more resilient and adaptable in stressful situations.

• Physical and Neurological Health: Chronic sleep disruption can increase the risk of anxiety, depression, and developmental delays.

Signs Your Child May Not Be Getting Enough Sleep

According to Caroline Goldsmith, many children experience subtle sleep deprivation that goes unnoticed. Look for these red flags:

• Difficulty waking up in the morning

• Frequent mood swings or meltdowns

• Daytime sleepiness or low energy

• Trouble concentrating or staying on task

• Increased anxiety or emotional sensitivity

• Behavioral issues, especially at school or home

She notes that these symptoms are often misattributed to laziness, defiance, or inattentiveness, when sleep is actually the missing link.

Recommended Sleep Duration by Age

Goldsmith advises following these age-based guidelines, as recommended by child development research:

• Preschoolers (3–5 years): 10–13 hours (including naps)

• School-age children (6–13 years): 9–11 hours

• Teenagers (14–17 years): 8–10 hours

But it’s not just about the quantity of sleep — it’s the quality and consistency that truly matter.

Caroline Goldsmith’s Sleep-Positive Parenting Approach

Here are Goldsmith’s evidence-based strategies to create a home environment that supports healthy sleep hygiene:

1. Establish a Predictable Bedtime Routine

• Create a calming wind-down ritual: bath, storytime, quiet conversation.

• Keep bedtime and wake-up times consistent — even on weekends.

• Avoid overstimulating activities like rough play or screen time before bed.

2. Limit Screen Time and Blue Light Exposure

• Turn off screens 1–2 hours before bedtime.

• Remove TVs, tablets, or phones from the child’s bedroom.

• Encourage alternatives like reading, drawing, or listening to calming music.

3. Create a Sleep-Friendly Environment

• Ensure the bedroom is cool, quiet, and dark.

• Use white noise machines if helpful for blocking background sounds.

• Avoid bright lights — dim lamps signal the brain that it’s time to wind down.

4. Address Worries and Anxiety Early

• Use bedtime as a chance to talk gently about the day’s ups and downs.

• Help children process any stress they’re carrying into sleep.

• Consider using worry journals or relaxation techniques like deep breathing.

5. Teach Self-Soothing and Independence

• If your child wakes during the night, guide them back to bed with calm reassurance.

• Avoid making sleep dependent on external cues like rocking or feeding.

• Build confidence by reinforcing that they are safe and capable of falling back asleep.

Teen Sleep Challenges: What Parents Need to Know

Goldsmith emphasizes that teens face unique barriers to sleep:

• Biological shifts delay their natural sleep cycle, making them “night owls.”

• Academic pressure often leads to late-night studying and early wake-ups.

• Social media and screen habits can keep the brain overstimulated long past bedtime.

To help teens get the rest they need:

• Advocate for later school start times (where possible).

• Help them prioritize sleep over digital distractions.

• Encourage open conversations about stress, performance anxiety, and peer pressure that might be impacting their rest.

When to Seek Support

If your child or teen is consistently struggling with sleep despite routines and environmental changes, it may be time to seek professional input.

Goldsmith recommends consultation for issues such as:

• Persistent bedtime resistance or fear of sleep

• Night terrors, sleepwalking, or frequent nightmares

• Chronic insomnia or waking multiple times per night

• Signs of anxiety, depression, or trauma affecting sleep

• ADHD or autism-related sleep disturbances

Caroline Goldsmith offers psychological support for families experiencing sleep-related emotional and behavioral challenges. Caroline Goldsmith and her team use a compassionate, holistic approach that blends behavioral science, emotional coaching, and developmental understanding.

Final Thoughts from Caroline Goldsmith

“Sleep is the foundation of mental health — especially in children,” says Goldsmith. “It’s not just about being rested. It’s about feeling safe, supported, and in sync with your own body and mind.”

Helping children build healthy sleep habits sets the stage for stronger mental resilience, improved learning, and a deeper connection to their emotions. And that begins with adults who prioritize, protect, and model the value of restorative rest.