The period of starting school is always full of excitement and preparations. Parents have a long shopping list filled with school supplies, clothes and other school supplies. However, we often forget that getting a good night’s sleep is just as important as buying school supplies or a new desk. Choosing the right mattress can be crucial for a child’s development and school performance.
The sleep research conducted by the University of Pécs among children and adolescents produced worrying results. Based on the results obtained on the so-called Athens Insomnia Scale, 17% of the examined adolescents can be considered to have insomnia. It is not surprising that the increased use of the Internet and smart devices, as well as the accompanying artificial light, contribute to childhood sleep deprivation and sleep disorders. The research also points out that stress increases in parallel with Internet use. Among the examined children and young people, those who slept better performed better at school.
A child needs more sleep
In children, in addition to an inadequate sleep hygiene routine, anxiety, fear of the dark, and the consumption of sweets containing caffeine, such as chocolate, can also impair sleep quality. In addition, an inadequate bed does not receive enough attention when the family is preparing for school. Every sixth adolescent suffers from sleep disorders, which can have a serious impact on their quality of life and school performance. Children who don’t get enough sleep often have trouble concentrating and their ability to learn is impaired.
Children’s sleep needs vary by age. Based on the recommendations of the Hungarian Sleep Association, children aged 6-12 need 9-12 hours of sleep per day, while 8-10 hours are recommended for teenagers. Sleep is crucial for cognitive development, memory enhancement and emotional balance.
A healthy sleep routine during school hours
Early school starts are often out of sync with children’s natural sleep cycles, especially teenagers. Waking up early can cause difficulties, as going to bed late and sleeping longer is a natural need at this age. We would think that the loss can be made up for by sleeping for a long time on the weekend, even though it is healthier for the body if we try to maintain the usual sleep rhythm on weekdays as well. Consistency helps maintain the circadian rhythm, which improves sleep quality in the long run.
Parents can make a big contribution to helping their child develop healthy sleep habits. After the summer break, it is especially important to gradually restore the children’s sleep schedule to the school rhythm. It is also important to set healthy rules for using the phone and watching TV before going to bed. As in everything, parents can have the greatest impact by setting an example. “Studies have shown that blue light devices reduce or delay the natural evening production of melatonin, the sleep hormone, which reduces sleepiness and extends the time it takes to fall asleep. That’s why it’s important to turn off the phone and all other digital devices 20-30 minutes before going to bed.” – says György G. Németh, president of the Hungarian Sleep Association.
A sponge does not replace the right mattress
A child or teenager may not experience the effects of a low-quality bed as quickly or painfully, for example in the form of lower back pain, as it does for adults, but a poorly chosen mattress affects their development in the long term. Improper posture and an uncomfortable sleeping position can lead to spinal problems that affect posture and overall health. Choosing the right mattress is therefore essential, especially for growing children. The mattress should be durable enough to last for several years. Considering the growth and needs of the child, it is not lucky to choose the cheapest and low-quality mattress, because it can sink even under the weight of a child.
First of all, it is not age, but weight that is decisive when choosing a bed and mattress. For small children aged 2-5 years, a firm and well-supporting mattress is recommended, which protects the development of the spine. At primary school age, 6-12 years old, a larger, even adult-sized mattress may be necessary, which provides more room for growth. At the same time, you should not choose a mattress that is too hard too early, because the lower body weight loads the mattress to the same extent as in the case of an adult, so it does not remain flexible, which evenly distributes the load on the body surface. And in adolescence, it is definitely worth switching to an adult-sized and high-quality bed that remains comfortable even in the long term. Material quality and breathability are also important aspects, as breathable, hypoallergenic materials help to avoid allergic reactions and night sweats.
Sleep supplements should not be ignored either. Cotton bedding made of comfortable and breathable materials, and ergonomic pillows made especially for children can help a lot in school children’s more restful sleep. A stable and durable bed frame increases the lifespan of the bed in the same way as washable mattress protectors, which help keep the mattress clean for a long time. “For children to sleep healthy and start school more easily, it is crucial to change the mattress in time for their age and weight. In addition, with a consistent bedtime, we can help the children to keep the momentum of September for a long time. Choosing the right mattress not only improves the quality of sleep, but also promotes the healthy development of children, properly supports the spine and ensures comfortable sleep” – adds Krisztina Szilvási, JYSK’s communications manager.
The Magyar Alváskönyv, a new publication of the Hungarian Sleep Association, has been published by Galenus Kiadó. It can be ordered in the Galenus webshop!
Source: www.patikamagazin.hu
