How much sleep does a young child really need?
Simply put, a young child, that is, a child who is in the age of high school, definitely needs between 8 and 10 hours of sleep a day . But you know, nowadays, most of our children do not get as much sleep as you say. Some may think, "Oh, what will happen if I sleep a few hours less?" But don't think like that, my friend. There are many things that can happen when you don't get enough sleep. Just think, how difficult it is for a child to stay focused when they go to school and study? They may feel like they can't remember what the teacher is teaching. Then, the chances of their grades dropping in exams are also higher. Not only that, but when they don't get enough sleep, they are also more likely to get into car accidents. Because when your body is tired, it is difficult to work with proper consciousness and attention. Also, if you are a child who plays sports, this lack of sleep can also affect their skills. Lack of sleep can be a major reason why some children are often irritable, moody, or suffer from mental health problems such as sadness, anxiety, and even depression . Therefore, sleep is not something to be taken lightly.Why do our young children have sleep problems?
Okay, now let's look at why children at this young age have so many sleep problems. There are several reasons, let's talk about them one by one.Schoolwork and a busy life
"The first and foremost thing is the time when school starts . Most of the time, our children have to go to school early in the morning. In addition, there are tuition classes, sports practices, and various other extracurricular activities. With all this, the time a child has to sleep is very limited. Imagine, after studying until late at night, and maybe after extra classes, when you come home and it's very late, and you wake up early in the morning, how do you get 8 or 10 hours of sleep? That's a really big challenge.A change in the body's sleep clock!
The second most important thing is that when children reach a young age, there is a change in the natural sleep clock, that is, the `(Biological Clock)` in their bodies . This is a very important thing. Simply put, our bodies produce a hormone that helps us sleep, which we call `(Melatonin)` . This `(Melatonin)` hormone in young children and adults starts to be produced in the evening and they fall asleep at night. But the surprising thing is that this `(Melatonin)` hormone in young children starts to be produced a little later than their bodies. That is, they naturally start to fall asleep around 10.30, 11.00 at night. So when they have to get up early in the morning to go to school, they don't get enough sleep.This is not their fault, it is a natural physical change that occurs at this age.The impact of technology - phones, computers and TV
The third main issue is the electronic devices like smartphones, computers, tablets, and TVs that have become a part of everyone's lives these days. Many young children use these devices before going to bed at night. Sometimes for study, sometimes for entertainment. However, the bright light emitted from the screens of these electronic devices, especially the blue light they contain , delays the production of the hormone ``Melatonin'' that I mentioned earlier, which helps with sleep. That means the body does not receive the natural signal to prepare for sleep. So even after going to bed, you toss and turn without falling asleep. Sometimes you chat with friends and surf social media and don't even realize the time has passed. This is also a big reason for delayed sleep.So, how can I help my young child sleep well?
Okay, now you understand the problems and the reasons for them to some extent. Now let's see what we can do as parents about this situation. The most important thing is that you talk to your child about this very kindly, in a way that he understands . Make him understand the value of good sleep, how important it is for his learning and health. Then you can try these things systematically.Let's establish a regular bedtime and wake-up time.
First, determine the exact time your child needs to wake up for school in the morning. Then , count back at least 8 hours (and preferably 9) from there and set a bedtime . For example, if your child wakes up at 6 a.m., they should go to bed no later than 10 p.m. It's important to practice this at the same time every day, five days a week. Try to stick to these bedtime and wake-up times as closely as possible, especially on weekends and on Saturdays and Sundays . If your child stays up late and sleeps until noon on weekends, it can be difficult for them to get back into a regular sleep pattern on Monday."Remember, it's hard to build these habits overnight. Over time, with patience, the child will get used to this. Don't force them, but explain them with love."
These habits will also help a lot for good sleep!
There are other little things that can help our children get good, restful sleep. Shall we look at those one by one?- What is the bedroom environment like? The room where your child sleeps should be dark, a little cool (so that they don't feel nauseous ), and quiet . If there are things like a TV or video game system in the room, it's best to remove them from the bedroom. Because if they are there, they won't feel like sleeping, and their attention will go in that direction.
- What should you do an hour before bed? Explain to your child lovingly that at least an hour before bed, finish homework, study, and stop watching TV, using the computer, and using your smartphone.If possible, charge your phone outside the room at night. That way, you won't be disturbed by notifications and calls at night.
- Should we do something to relax? Encourage your child to do something that relaxes their mind and body before bed. For example, taking a short shower with lukewarm water or reading a book with a favorite story (instead of staring at a screen) is a good idea.
- Be careful with caffeine : Limit the amount of caffeine-containing foods and drinks ( coffee , strong tea, some sodas, energy drinks , chocolate ) your child consumes, especially after 4 p.m. and at night. Caffeine is a stimulant that can make you sleepy and wake you up.
- Sleeping pills are a no-no! Never give your child sleeping pills or any other medication that claims to make them sleepy without the specific advice and recommendation of a doctor. They can be dangerous and can cause other health problems.
- Is a nap good for your child? If your child is feeling very tired and sleepy during the day, it's okay to take a short nap of about 20-30 minutes before 3 p.m. However, if they nap longer than that, or late in the afternoon, they may have trouble falling asleep at night.
- The value of exercise: Regular exercise can help you get a good, deep sleep. Getting your child involved in a sport they enjoy, or in other forms of exercise like walking or running, is great for their sleep and overall health. However, vigorous exercise close to bedtime can also disrupt sleep, so be careful about that too.
What should I do if my child has a serious sleep problem?
If, despite trying all of the things we've discussed, your child still has trouble falling asleep, wakes up frequently at night even after falling asleep, snores loudly (especially as if he's choking), is excessively sleepy during the day (even falls asleep at school or in class), or feels groggy and tired in the morning even after getting a good night's sleep,, there may be a sleep problem that is more than normal. Don't ignore it. There are some specific types of sleep disorders that can also occur in young children. Here are a few examples:- Insomnia: This refers to conditions such as persistent insomnia, difficulty falling asleep, waking up shortly after falling asleep, and not being able to fall back asleep.
- Delayed Sleep-Wake Phase Disorder: This is what I mentioned earlier, where the body clock is working late, causing you to stay up late at night and have a hard time getting up in the morning.
- Nightmares : Frequent, frightening dreams that wake you up from sleep.
- Sleepwalking : Getting out of bed and walking around while asleep, perhaps doing other things.
- Obstructive Sleep Apnea (OSA): A condition in which breathing stops for a short time while sleeping and then suddenly starts again with loud breathing. This is often accompanied by a loud snoring sound.
- Restless Legs Syndrome (RLS) and Periodic Limb Movement Disorder (PLMD): A feeling of unexplained discomfort or pain in the legs that makes you want to move them while you are trying to sleep (RLS), or periodic limb movement disorder (PLMD).
- Narcolepsy: Sudden , uncontrollable sleepiness during the day, especially when lying still.
Finally, a few things to remember
So, I sincerely hope that the things we talked about today will be very useful to you. A young child's sleep is something that directly affects their brain development, learning, physical health, mental well-being, and their entire life. So don't take this lightly, saying, "That's just how it is.""Remember, the first and most important step is to talk to your child about this without getting angry, in a good mood, and in a way that they understand. They need to feel that you care about them, are ready to help them, and understand their problems."Help your child incorporate these small habits into their daily lives. It may take a while to see results, but don't give up. If you have the slightest suspicion that there is a problem, never hesitate to seek medical advice. Every child has the right to a healthy, adequate sleep. It is the biggest investment you can make in their bright future!
Sleep, Young Children, Sleep Problems, `(Teen Sleep)`, `(Melatonin)`, Sleep Pattern, Insomnia, `(Insomnia)`, Sleep Health, `(Biological Clock)`, `(Blue Light)`
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