Are the sleep training methods we have heard frequently lately really effective? If it is not effective, what solutions should parents use for sleepless nights?
From the birth of the baby to the age of starting school, parents face many sleep problems. They are trying various sleep training methods, which are an effective method in a short time, even in the pace of the developing world. However, making the child cry or setting unrealistic expectations without knowing the needs of his age wears out both the child and the parents. Although sleep training may seem like a solution in the short term, it may become worse than before in the long term. Therefore, I will give you a few tips to help your children get a healthy sleep appropriate to their age.
What do you expect from your child's sleep?
We all think about how many hours a day a child will sleep at what age. A relevant table appears. But is this realistic? Sometimes, without realizing it, we expect our children to sleep more or not to wake up at all during the night.
The sleeping time of 0-3 month old babies varies between 14 and 16 hours a day. While the baby wakes up three or four times a night in the first month, this situation may decrease month by month.
It is observed that 3-6 month old babies continue to wake up frequently at night. When they are 6 months old, they sleep an average of 14 hours a day. It is seen that 4-6 month old babies sleep about 3 hours during the day.
6-12 month old babies sleep about 13 hours a day. Please note that this period may be less or more. The given time only shows us the average. Towards 12 months of age, night awakenings in babies may increase compared to the situation around 6 months of age.
1-2 year old children continue to sleep for approximately 13 hours a day. However, daytime sleep gradually begins to decrease and most of the sleep begins to be taken at night.
2-3 year old children sleep approximately 12 hours a day. Night wakings may still occur, but daytime sleepiness may decrease to about 1 hour.
Children aged 3-5 sleep about 11 hours a day. While a 3-year-old child may need a daytime nap, by the age of 5 he usually does not need a daytime nap. Nightmares and night terrors are common in this age range. Bedwetting also occurs in this age range. It is common in. Such situations can affect children's sleep.
Setting a Bedtime Routine
Every person has a bedtime routine. Many things can be listed such as brushing your teeth, taking a shower. Creating a bedtime routine for children also helps them know what to expect and makes it easier for them to fall asleep. Reading a short story before going to bed, brushing your teeth, and taking a warm shower are the first things that come to mind for children's bedtime routine. You can create a routine with appropriate arrangements for you and your child.
The Effect of Nutrition on Sleep
Breast milk is a very easy-to-digest food. For this reason, breastfed babies get hungry more often. On the contrary, formula is a food that is more difficult to digest. For this reason, sometimes mothers may choose to give their babies formula so that they wake up less at night. However, contrary to popular belief, babies do not wake up only when they are hungry. Since babies do not have a regular daily sleep rhythm, they may continue to wake up at night, regardless of whether they are using formula or breast milk.
Research shows that switching to solid foods before 6 months carries risks such as asthma, eczema, allergies and digestive problems. This shows us that it is healthiest to feed the baby with breast milk unless it is necessary before 6 months. Another study shows that high tryptophan intake increases sleepiness. Tryptophan is found in foods containing high amounts of protein, such as meat, cheese, eggs, sunflower seeds, sesame, fish and poultry.
The Effect of Technological Tools on Sleep
Our modern lives. Children are introduced to television, tablets and smartphones at a very early age. There are many applications, games and content for children to enjoy. In this case, the time children spend with these vehicles may increase as their age increases. However, technological tools, in addition to entertaining children, also have many harms.
According to a study conducted in New Zealand in 2013, 50% of children watch television for half an hour in the hour and a half before going to bed. It has been observed that children who watch television an hour or two before going to bed sleep later than those who do not. Similar effects on computers It is valid for children playing games on a computer or smartphone. For this reason, technological devices should be turned off and not used 2 hours before bedtime. For the same reasons, there should be no television in the bedrooms.
Tips for a Comfortable Sleep
- Make sure your child gets outside sunlight for at least 20 minutes a day. Research shows that babies who receive natural light, especially in the afternoon, sleep better.
- Stay away from artificial light (white light, especially energy-saving LED bulbs) as much as possible. Keep the light in your child's room as low as possible in the evenings and use red light if possible.
- Stay away from devices such as television, tablet and phone for two hours before going to bed.
- Let him sleep with the curtains open during the daytime. . This is important so that it does not lose its daily rhythm and the perception of day and night is not confused.
- Wear an old outfit for several nights in a row, then let your child take it with him to bed and hug him.
- Give your child Before going to bed, massage with lavender oil or something else as a bedtime routine. Research shows that lavender has a relaxing effect on babies.
- Sing a lullaby for your baby before going to sleep. With older children, sing songs you know or made up together.
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