Maintaining a healthy balance of sleep, exercise, and screen time is essential for the well-being of children aged five to 17.
These factors play a significant role in their physical development, mental health, and overall happiness.
Adequate sleep is crucial for a child’s growth, cognitive development, and emotional regulation.
According to the Australian Department of Health, children aged five to 12 should get between nine and 11 hours of sleep per night, while teenagers aged 13 to 17 need eight to 10 hours of sleep.
Establishing a consistent sleep routine, including going to bed and waking up at the same time each day, ensures that children can focus better, maintain a positive mood, and perform optimally at school.
Sleep deprivation is associated with mood swings, lower academic performance, and an increased risk of developing long-term health issues.
Physical activity is another key factor in the health and development of children.
The World Health Organisation (WHO) recommends that children between the ages of five and 17 engage in at least 60 minutes of moderate to vigorous physical activity daily.
This can include activities like running, swimming, cycling, or playing organised sports.
Regular exercise strengthens cardiovascular health, muscles, and bones, while also boosting mental health by reducing stress, anxiety, and depression.
Exercise has also been linked to better concentration, improved academic achievement, and higher self-confidence.
In today’s digital age, it’s important to regulate the amount of time children spend in front of screens.
The WHO advises that recreational screen time (such as watching TV, playing video games, or using social media) should be limited to no more than two hours per day for children aged five to 17.
Excessive screen time has been linked to sleep disturbances, obesity, and attention problems.
Setting clear boundaries for screen time helps encourage healthier habits, including more time spent on physical activities and social interactions.
Balancing sleep, exercise, and screen time ensures that children can grow up healthier, more focused, and ready to thrive academically and socially.