MHM Magazine

Issue 5 | 2022 | MENTAL HEALTH MATTERS | 9 MHM Falling into a deep sleep or having a full night’s rest brings images to mind of safety, bliss, comfort and of complete and utter rest. Sleep helps us to rejuvenate, recharge, and refuel, to restore and give us the energy we need to perform our daily task. It helps regulate our emotions and gives us clear minds for the day to come. For children, sleep helps themwith growth and development, to stay healthy and to engage in life meaningfully. So, when little ones don’t get the sleep they need, it may feel as though both their worlds and their parents fall apart. Dr Lanél Maré Clinical Psychologist Pretoria, Waterkloof Ridge lanelmare@gmail.com WHEN CHILDREN DON’T GET ENOUGH SLEEP “Without enough sleep, we all become tall two-year olds.” ― Jojo Jensen, Dirt Farmer Wisdom TEENS 11–17 yearsold) 8.5-9.25 HOURSOF SLEEPPERDAY SCHOOL AGE CHILDREN (6–10 yearsold) 10-11 HOURSOF SLEEPPERDAY PRE-SCHOOLERS (3–5 yearsold) 11-13 HOURSOF SLEEPPERDAY NEW-BORNS (0–2monthsold) 12-18 HOURSOF SLEEPPERDAY INFANTS (3–11monthsold) 14-15 HOURSOF SLEEPPERDAY TODDLERS (1–3 yearsold) 12-14 HOURSOF SLEEPPERDAY ADULTS 7.5-8 HOURSOF SLEEPPERDAY How much sleep should child patients get? Sleep requirements decrease from when a baby is born: In teens, the release of the natural sleep hormone melatonin is often delayed, making adolescents feel tired later at night, leading to them falling asleep and waking later than adults or children in other age ranges. Sleep hygiene for children Healthy sleep practices, commonly referred to as good sleep hygiene, include different daytime, bedtime, and night-time practices that help a child fall sleep, stay asleep, manage quantity and quality of sleep, and facilitate an optimal sleep environment. Recommendations for healthy sleep usually include guidance across a wide range of activities such as: • adoption of a calming bedtime routine, • consistent bedtime and wake time, • going to bed in the same place, • sleeping alone, • a quiet, dark, and cool bedroom, • no naps four hours before bedtime, • avoid high energy activities and screen time before bedtime, • avoid daytime naps in children older than five years, • relaxing activities before bedtime, • avoidance of caffeinated products four hours before bedtime, and • daily exercise or being physically active.