Do you have a child at home who is a little older now, that is, going to school, approaching adolescence? There are so many things going on in their lives at this time, right? Schoolwork, chatting with friends, new hobbies... With all this, getting them a good, comfortable sleep can sometimes be a big challenge. But did you know, sleep is essential for the physical and mental development of a child of this age. So, let's talk today about how to help your teenager get enough sleep?
Why is sleep so important for our young children?
Sleep is not just about closing your eyes. It is a precious time to recharge and repair our bodies and minds. This is especially important during adolescence.
For physical growth and health
Did you know that our body produces the most 'Growth Hormone' when we sleep? This hormone helps the child grow taller, develop a bigger body, and strengthen muscles. Not only that, but when we get good sleep, our immune system also becomes stronger. Then, we are less likely to get sick. If we don't get enough sleep, our child may get sick more often and feel lethargic.
For mental well-being and brain function
Sleep is also very important for our minds. Sleep helps reduce the 'stress' or mental burden that accumulates throughout the day. When a child sleeps well, it is easier for them to look at things positively and control their emotions. Also, memories are stored in the brain, and it helps us understand things better and focus during sleep. The hormone 'Melatonin' is also related to sleep, as it controls our sleep-wake cycle.
Make learning successful
Schoolwork, tutoring, exams... all of this requires a child's brain to function well, right? When a child gets enough sleep, their ability to remember lessons, learn new things, and solve problems increases. How can a child understand lessons while they are asleep, right?
How much sleep does a teenager need per day?
On average, doctors say that a teenager between the ages of 13 and 18 needs between 8 and 10 hours of sleep a day . However, this can vary slightly from child to child. Some children may need 8 hours, while others may need around 9 hours. The most important thing is to see if your child is refreshed and not tired when they wake up in the morning.
Why is it sometimes difficult for them to get enough sleep?
Now you might be wondering, "If we need so much sleep, why don't our kids sleep well?" There could be several reasons for that.
Body changes
Adolescence is a time of great changes in the body. During this time, their 'Circadian Rhythm' , the body's natural sleep-wake cycle, is slightly delayed. Simply put, they may find it harder to fall asleep at night and have a harder time waking up in the morning. This is not their fault, it's natural.
Education and extracurricular activities
With school homework, projects, studying for exams, tutoring classes, sports, music classes... it's hard for children to find time to sleep. Some days, they may be studying until late at night.
Social life and screen time
At this age, talking to friends, being on social media, and playing video games are very important to them. So, staying on your phone or laptop until late at night can delay your sleep. The blue light emitted from these screens reduces the production of the hormone 'Melatonin' , which helps you sleep.
Stress
Anxiety, caused by things like exams, problems with friends, and worries about the future, or sometimes even depression, can disrupt sleep. How can you sleep well when you have a problem on your mind?
How do you know if your child is not getting enough sleep?
There are some signs that can help you know that your child is not getting enough sleep:
- It's very difficult to wake up in the morning, and I feel sleepy even after getting up.
- I'm always sleepy during the day, even falling asleep in class.
- I get very angry, get upset over the smallest things, and my mood changes constantly.
- It's hard to remember things, and I can't concentrate.
- I get minor illnesses like colds frequently.
- Eating less or more food than before.
- Interest in learning activities decreases, and grades drop.
"Remember, it's okay to have one or two nights. But if these symptoms persist, you need to be concerned."
How can we help as parents?
Okay, now let's see how we can help this situation. If we work together with the child and come up with a plan, this problem can go a long way.
1. Let's talk openly.
The first thing to do is to talk to your child about this in a calm and loving way . Ask them why they can't sleep and what their problems are. Rather than punishing them, let them know that you are there to help them.
2. Create a sleep-friendly environment
The child's bedroom should be a suitable place for sleeping.
- The room should be dark, quiet, and somewhat cool .
- The bed, mattress, and pillow should be comfortable.
- Encourage your child to stay away from screens like phones, tablets, and TVs at least an hour before bed. It's best if these can be kept outside the bedroom.
3. A consistent sleep schedule
It is very important to get into the habit of going to bed and waking up at the same time every day. Even on weekends, try not to change these times too much. (For example, not more than an hour later). This is called maintaining good 'sleep hygiene' .
4. Relaxing habits before bed
Encourage your child to do something that calms their mind and relaxes their body before going to bed.
- Bathing in hot water.
- Reading a light book (not on a screen!).
- Listening to calm music.
- Doing something like breathing exercises.
5. Caffeine and sugar control
Avoid giving tea, coffee, and some soft drinks that contain caffeine in the evening and at night. Also, avoid foods and drinks that are high in sugar at night. These can disrupt sleep.
6. The importance of exercise
Exercising during the day can help you sleep better at night. However, it's not a good idea to do strenuous exercise right before bed, as it can overstimulate your body. A game or walk in the evening is good.
7. Screen time management
This is one of the biggest challenges we face today. Talk to your child and set limits on screen time . You can introduce something like a "digital curfew" that stops using devices like phones and tablets at least an hour before bedtime.
8. Help with time management
Help your child balance schoolwork, hobbies, and leisure activities. Get them into the habit of planning their day and organizing their activities. That way, they won't have a lot of work piling up until late at night.
9. Let us also be a good example.
If we stay up late watching TV and on our phones, how can we teach our children good habits? It's a great example for our children to follow good sleep habits as much as possible.
When should you seek medical advice?
If you've tried all of these, but your child continues to have sleep problems, or if they're excessively sleepy or anxious, it's best to see a doctor for advice . There may be another medical reason for the insomnia or a sleep disorder . Also, mental health issues like anxiety or depression can also affect sleep.
Brief points to remember
Providing a young child with enough sleep is a big investment in their future health.
- Good sleep is essential for physical and mental development.
- Teenagers need 8-10 hours of sleep a day.
- Understand the causes of insomnia and find solutions together with your child .
- A consistent sleep schedule, a sleep-friendly environment , and screen time control are very important.
- Give your child love, understanding, and support.
- If the problem persists, do not hesitate to seek medical advice .
Remember, you are not alone in this journey. With a little patience and understanding, you can definitely help your child get comfortable, adequate sleep.
Teen Sleep, Children's Sleep, Sleep Problems, Insomnia, Parenting Tips, Teen Sleep Sri Lanka, Sleep Hygiene
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