Is your school-age child getting enough sleep? (Child Sleep) Let's talk about this!

Hello! Your school-going child is very busy these days, isn't it? From morning to night, he works non-stop. School, homework, sports, extracurricular activities... With all this, sometimes we forget to think about whether our child is getting enough sleep . But did you know, good sleep is essential for a child's physical health, mental development, and daily functioning. Just like nutritious food, sleep is also essential.

How much sleep does a school-going child need?

Simply put, a school-age child, between the ages of 6 and 13, needs between 9 and 12 hours of sleep a night . You might be thinking, "Where does he get that much sleep?" That's true, because with today's busy lifestyles, getting this amount of sleep has become a big challenge.

Imagine, when your child comes home from school, it's still very late. They may have to go to extra classes again upon returning. Or they may have to do a ton of homework. In addition, watching TV, playing computer games, and being on the phone (we call this screen time) can also delay children's sleep. Sometimes, with the busyness of the adults at home, children's sleep is not properly paid attention to.

So, what happens if a child doesn't get enough sleep?

• Irritability, quick temper: We all get that way after a day of not sleeping well, right? Even little ones do. They have a hard time controlling their emotions.
• Hyperactivity: Some children become hyper because they are sleepy. This means they fidget, run, and jump around without staying in one place.
• Behavioral issues: You may notice changes in behavior, such as crying frequently and not listening to what is said.
• Learning disabilities: Difficulty paying attention to lessons at school. Difficulty learning and remembering new things. Just think, when your son goes to school the next day after sleeping through the night, will the things the teacher teaches him be in his head? Will he be able to concentrate on doing math or understanding a new lesson? It's hard, isn't it?
• Effects on physical health: Long-term sleep deprivation can weaken a child's immune system, making them more susceptible to illness.

"Sleep is not a luxury, it is essential for a child's development."

What can we do to help our child sleep better?

Even if your child is a little older, it is still important to put them to bed at a set time and establish a bedtime routine . This creates a good mental and physical environment for your child to prepare for sleep.

Imagine doing these things with your child every night at 8:30 p.m.:

• First, wash your body or take a bath.
• Next, brush your teeth thoroughly.
• Then go to bed and read a book with you, or tell a calming story that your child likes. This should take about 30 minutes .

When you do this kind of routine every day, a signal is sent to your child's brain and body, saying, "It's time to sleep." Then they fall asleep more easily.

Let's stay away from the screens! (Screens off!)

This is one of the biggest challenges of our time. But, you need to turn off the TV, computer, phone, and tab at least an hour before going to bed. Do you know why?

The blue light from these screens tells our brains to "stay awake, it's still daytime." This reduces the production of melatonin, a natural hormone that helps us sleep. Melatonin is what makes us sleepy. So when melatonin is reduced due to blue light, it takes longer to fall asleep.

Therefore,

• Do not keep things like TVs, computers, and video game systems in your child's bedroom.
• Don't leave the phone near your child at bedtime. If possible, leave it to charge outside the room.

A few more important things

For a good night's sleep, take care of these things:

• Establish a bedtime and wake-up time: Determine what time your child needs to wake up for school in the morning. Then, count back 9-12 hours from that time and set a bedtime. Try to get your child to sleep at this time every day.
• Keep these times the same as much as possible on weekends: It's okay to let your child sleep a little longer on Saturdays and Sundays. However, it's best to keep your bedtime and wake-up times at least an hour apart on weekdays. That way, it won't be difficult for your child to wake up early again on weekdays.
• Set the bedroom environment: The room where your child sleeps should be dark, cool, and quiet. No one can sleep well in a place with too much light, heat, or noise.
• Avoid foods and drinks containing caffeine: Caffeine is a stimulant. It makes the body feel alert and prevents drowsiness. Coffee, tea, some sodas, and chocolate contain caffeine. Do not give these to your child in the evening or at night. Doing so can make it very difficult to fall asleep at night.
• Good exercise during the day: See if your child plays well during the day, runs around and gets exercise. After playing well throughout the day and feeling tired, it is easier to fall asleep when you go to bed at night. But remember, it is not good to make your child run around and push you too hard when it is close to bedtime. If that happens, the body will become `over-stimulated`, meaning it will be more stimulated than necessary, and it may be more difficult to fall asleep. Exercise during the day is best.

What if my child has sleep problems?

Sometimes, even if we do everything right, our child may still have trouble sleeping. It's not your fault. Some children have sleep problems. It's normal to have trouble sleeping for a day or two every now and then. But, your child,

• If you often take a long time to fall asleep after going to bed,
• If you keep waking up at night,
• If you are snoring loudly,
• If you are constantly feeling excessively sleepy during the day,

These may be signs of a sleep problem.

Some common sleep problems seen among children are:

• Insomnia: Difficulty falling asleep or staying asleep.
• Night terrors: This is different from a nightmare. The child may suddenly scream, cry, and struggle in their sleep, but may not remember it the next morning.
• Nightmares: Waking up from a frightening dream. This is something the child often remembers.
• Sleepwalking: Getting out of bed and walking while asleep.
• Sleep Apnea: A condition in which breathing stops and starts again during sleep. This can disrupt sleep at night and cause daytime sleepiness.

If you suspect your child has something like this, please don't panic. There are treatments and solutions for many of these things.

So what do we do? (Take-Home Message)

You probably understand now how important sleep is in a child's life. It is as essential as eating, drinking, and playing for a child's balanced development.

• First, pay close attention to whether your child is getting enough sleep. If necessary, keep a record of the time your child goes to bed, wakes up, and is sleepy during the day for a few days.
• Teach your child good sleep habits (sleep hygiene). Try to incorporate the things we've talked about into your life.
• Be patient. You can't change everything overnight. Talk to your child, understand him, and do these things.
• If you have any questions, concerns, or concerns about your child's sleep, talk to your family doctor or pediatrician. They can provide the help you and your child need. Never hesitate to seek medical advice.

Remember, to raise a healthy, happy child, it is your responsibility to provide them with adequate, comfortable sleep . We hope you have the knowledge and support you need to do so!

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