7 Effective Tips for Healthy Sleep in Children

Acıbadem Fulya Hospital Pediatrics Specialist Dr. İmre Gökyar explained the importance of healthy sleep in children, gave 7 tips for adequate and quality sleep, and made important warnings and suggestions.

Stating that the sleep cycle occurs after the first three months of life and turns into adult sleep between the ages of 4-5, Pediatric Health and Diseases Specialist Dr. İmre Gökyar said, “Sleep constitutes at least one third of human life. It allows the body to rest and the brain to place the information it receives during the day into the brain. It is important that the family does not interfere, if possible, in the night awakenings of children and that the child returns to sleep on his own.

Noting that two factors stand out among the causes of insomnia, Dr. İmre Gökyar, “In poor sleep habits; The onset of sleep and the ability to stay asleep depend on a series of biological conditions and learned behaviors. The organism must be ready for sleep. For this reason, it is necessary to make the body rest and prepare for sleep by forming habits. Another factor is child insomnia based on stress and anxiety. Children need routine. Children may feel restless because of family problems, childhood fears, or separation anxiety. These types of sleep problems come on suddenly. Usually the cause is due to personal, familial and social factors. These may be temporary. That's why it's important to support them and talk about their fears." used the phrases.

Emphasizing that children in developmental age must fall asleep before 22.00:XNUMX, Child Health and Diseases Specialist Dr. İmre Gökyar emphasized that otherwise the child's growth will slow down, body resistance will decrease, and this will invite many diseases over time.

Dr. İmre Gökyar summarized the sleep hours according to age groups for health as follows, although the duration of sleep varies from person to person:

• 0-1 month babies 16.5 hours,
• Babies aged 1-8 months 3-3.5 hours during the day and 10-11 hours at night,
• Babies aged 9-14 months 2-2.5 hours during the day and 10-11 hours at night
• Between 15-24 months, it is the transition time to a single sleep during the daytime, 2-2.5 hours during the day and 10-11 hours at night.
• Between the ages of 3-5, the need for sleep is 11-13 hours,
• 6-13 hours between the ages of 9-11,
• 8-10 hours in youth.

Emphasizing that before starting a treatment for insomnia in children, it is absolutely necessary to determine whether there is a serious neurological disease. İmre Gökyar said:

“The person who will do this is a pediatrician and a pediatric neurologist. The cause of child sleep disorder; It is unfortunately not easy to treat, even if it is poor sleep habits, stress, excessive excitement, anxiety or behavioral. If you want to overcome child insomnia and provide a sleep pattern; it is necessary to retrain the brain and re-teach the child the habit of sleeping. Never use herbal medicines unless your doctor recommends it.”

Child Health and Diseases Specialist Dr. İmre Gökyar made the following suggestions for healthy and quality sleep in children:

• Bedtime should not change. Set a wake-up time and start by following it first.
• Prepare a pre-bedtime routine. After dinner, create a light playtime, bath, tooth brushing, a story or book hour, and a bedtime plan together.
• Turn off screens at least 2 hours before bedtime. According to studies, exposure to blue light from a television screen, phone or tablet just before bedtime delays your child's sleep by at least 30-60 minutes. Make the bedroom a screen-free zone.
• Reduce stress before sleep. Stressed child cannot sleep. So keep activities before bedtime calm.
• Make sure your child's room is cool, not too hot. The sleep cycle is sensitive not only to light but also to heat. Room temperature should be in the range of 18-21 degrees.
• Prepare a sleep-inducing environment. Soft sheets, dim light, silence help the child distinguish between day and night.
• Be on the lookout for sleep disorders. Sometimes the best-laid plans may not work well. If your child has trouble falling asleep, is constantly breathing with his mouth open, or has nightmares, he may have a sleep disorder. In such a case, seek professional help.