Singularity Academy Mental Health Webinar: Sleeping problems

Sleep problems at the centre of the Singularity Academy & Verus Bonifatius Clinic mental health webinar series

The latest edition of the mental health webinar series from the Singularity Academy and Verus Bonifatius Clinic focussed on a topic that concerns many parents, professionals and young people themselves: Sleep disorders in children and adolescents. Dr Thorsten Roland, an experienced child and adolescent psychiatrist, gave participants an insight into the causes and consequences of sleep disorders as well as practical recommendations for improving sleep hygiene.

Why sleep is essential for children and adolescents

Dr Roland emphasised the central role of sleep for physical and mental well-being. For children and adolescents, sleep is crucial for growth, development and cognitive performance. Even in early childhood, newborns have a great need for sleep of up to 17 hours a day, although this decreases with age. School and pre-school children need around 9 to 11 hours of sleep, while adolescents should sleep around 8 to 10 hours a night.

Dr Roland emphasised the importance of healthy sleep hygiene. Sleep hygiene includes measures that promote sleep quality and efficiency and contribute to better health in the long term. The most important aspects include fixed bedtimes, a quiet and dark sleeping environment and avoiding electronic devices before bedtime so as not to disrupt the production of the sleep hormone melatonin.

Technology as a disruptive factor: the influence of electronic devices on sleep

In the webinar, Dr Roland addressed the challenges posed by modern lifestyles. Teenagers are often busy with smartphones, tablets or computers until late in the evening, which can make it difficult to fall asleep. The blue light from screens inhibits melatonin production and means that many young people find it difficult to get to sleep on time. A clear tip: electronic devices should be put away at least one hour before going to bed to enable a relaxed start to sleep.

Daily routines and sleep hygiene: practical tips for parents

Dr Roland pointed out that regular bedtimes and wake-up times are important to get the body used to a fixed rhythm. In addition, a calm and cool sleeping environment, ideally at 16 to 18 degrees Celsius, helps to improve the quality of sleep. For parents, Dr Roland recommends establishing evening routines that have a relaxing effect, such as reading aloud or listening to calm music, to make the transition to sleep easier for children and adolescents. Sleep disorders: When should parents intervene?

Another important topic was the criteria for assessing when sleep problems should be treated as serious sleep disorders. If adolescents regularly have difficulty getting up in the morning, frequently oversleep at school or are exhausted during the day, Dr Roland advised parents to actively intervene and critically question their sleeping habits. He emphasised that many sleep problems can be overcome through consistent sleep hygiene and small changes in behaviour. However, if the problems persist in the long term, it is advisable to seek professional help, especially if psychological complaints such as depression also develop.

The use of sleeping aids:

Dr Roland also spoke about the possible use of sleeping pills and warned against the ill-considered use of over-the-counter sleeping pills, especially for children and adolescents. Most sleeping pills affect the natural sleep rhythm and often do not lead to restful sleep. One exception is the sleep hormone melatonin, which can be taken for a short time to help with jet lag symptoms or in special cases, but always under medical supervision.

Conclusion of the webinar:

Prevention and education as the key to better sleep health In conclusion, Dr Roland emphasised how important a regular sleep rhythm and good sleeping habits are for mental and physical health. Studies show that people with regular sleep are less likely to suffer from chronic illnesses such as depression and cardiovascular problems. By following simple sleep hygiene rules, parents can support their children and build a solid foundation for long-term health.

With this webinar series, the Singularity Academy is setting a valuable example for prevention and education in the field of mental health. Thanks to practical information and easy-to-implement recommendations, the webinar participants were able to gain new impetus for the sleep health of their children and adolescents.