Sleep Problems in Children
Today, sleep problems are seen quite frequently in children and adolescents.
In one study, the frequency of sleep problems between the ages of 7-17 was found to be as high as 47%.
In another study, sleep disorder diagnosis was made in 3.7% of the children in the examined group.
This shows us that such an important problem is actually being overlooked.
Recommended Sleep Durations by Age (American Academy of Sleep Medicine - AASM)
Sleep Problems in Children
In the preschool period, difficulties falling asleep and night awakenings are more common.
In the school period, that is, over the age of 6, behavioral insomnia is seen in the range of 10-30%.
It is mostly caused by inconsistent parental limit setting and inappropriate sleep onset associations.
In this period, another important problem is Obstructive Sleep Apnea Syndrome. Its frequency may increase with tonsillar hypertrophy in preschool age and with obesity in adolescence.
Sleep Problems in Children
Delayed sleep-wake disorder has been reported in 3-8% of adolescents.
Sleep onset is delayed by at least 2 hours compared to the accustomed time.
Genetic factors, decreased morning light, and increased evening light are among the causes.
Intense social media use and the increase in screen use in this age period can delay sleep by suppressing the melatonin hormone.
What Can Sleep Problems Lead To
There is a strong relationship between sleep disorders and depression and anxiety disorders.
When sleep disorder is not treated, the risk of behavioral problems, difficulty in learning, and decline in academic success increases.
In addition, sleep problems are frequently seen in Attention Deficit and Hyperactivity Disorder, and at the same time, sleep problems increase the symptoms of ADHD.
Chronic sleep problems have been found to be associated with an increase in suicide risk.
Treatment Approaches in Sleep Problems
Cognitive Behavioral Therapy interventions have been found effective for sleep problems in children and adolescents.
The basic methods are sleep hygiene education, bed and sleep association, sleep restriction, cognitive restructuring and relaxation techniques.
In young children, it is beneficial to create a consistent, calm and predictable sleep routine. Such as reading a book and sleeping after a bath.
Associate sleep with the bed. Avoid the child falling asleep in arms or with a bottle.
A night light can be used but the ideal is complete darkness.
Room temperature should be between 18-20 degrees.
In school-age children, maintain a regular sleep and wake time, including weekends.
Prohibit screen use in bed, stop screen use at least 1 hour before bedtime.
Limit the use of caffeine-containing cola, coffee, tea and energy drinks after noon.
Prefer light activities instead of heavy exercise before bedtime.
Keeping a sleep diary in adolescence will be beneficial.
Drug Treatment in Sleep Problems
Some drugs can be used by physicians due to their positive effect on sleep.
Sleep hygiene education, behavioral interventions, and treatment of the underlying diagnosis if any are priority. If the problem continues despite these, various drugs can be added to the treatment.
In recent years, melatonin, which has been approved for sleep disorders in children diagnosed with Autism Spectrum Disorder, is the safest drug that will be the first choice in typically developing children as well.
Recommendations for Children and Adolescents
Sleep is the time when your brain is recharged. Growth hormone is secreted during sleep and emotional regulation takes place.
Using the phone at a late hour at night sends a signal to the brain that it is still daytime.
If thoughts swirling in your mind are preventing sleep, write them in a worry journal before going to bed and leave them for the morning.
Do short relaxation exercises, breathe in for 4 seconds, hold for 7 seconds and exhale for 8 seconds. Muscle relaxation makes the transition to sleep easier.