Key Points
- Sleep scientists define quality sleep based on the quality of sleep, how it starts and how it is maintained, but sleep is subjective and can vary from person to person.
- Past trauma, experiences of migration and resettlement are all factors that can affect sleep.
- Both adults and children should seek medical help if sleep problems persist and affect their lives.
Sleep is important. It restores us physically and helps our brain function by improving information processing, cognitive function, and mental clarity. Some people cope better with sleep deprivation than others, but So what does adequate sleep look like? Sleep scientist and epidemiologist Associate Professor Fatima Yakut from the University of Queensland says sleep is a very subjective thing. Sleep health research suggests that quality sleep is defined by its duration, ability to maintain uninterrupted sleep throughout the night and how well you sleep. After entering It is defined based on several factors, including the ability to fall asleep within 15 to 20 minutes, but most importantly, it refers to the overall experience of how you feel when you wake up.
“7 to 9 hours of sleep is usually recommended, but this can vary from person to person, and you are the best person to decide whether you need 7 or 9 hours. Some people typically toss and turn in bed for a very long time before falling asleep. Their sleeping patterns are considered poor. If you wake up regularly, it is not a sign of healthy sleep. What’s more important is how you feel when you wake up. That’s the biggest indicator of how healthy your sleep is. “If you feel refreshed and rested, you’ve had a good night’s sleep.”
The biggest indicator of healthy sleep is the way you feel when you wake up. Credit: miodrag ignjatovic/Getty Images
Sleep habits and ways of resting vary across cultures. For people from Central and South America or the Mediterranean region, which traditionally have hot climates, it is not uncommon to take a siesta, or nap, for afternoon rest. Short naps are healthy, says Associate Professor Yakut. Explain that it can be good for .
“A short nap of 30 minutes or less can help you get through the day after a long day or long morning. However, if the nap lasts longer than 30 minutes or 20 minutes or more, it can affect nighttime sleep.”
Immigration stressors and sleep: a two-way relationship.
Sleep quality is also influenced by a person’s responsibilities, work schedule and role. Moving to a new country is a big change, and the process of settling in can disrupt sleep for at least some of the time, explains Associate Professor Yakut. .“When people leave their home country, family, or comfortable surroundings and move to a new place, their jobs are unstable, it takes time to adapt to a new culture or new society, and time lag occurs… So, sleep This disrupts your rhythm and increases your risk of sleep deprivation. “If you don’t remove those stressors, they ultimately lead to chronic sleep problems.” There isn’t a lot of research on sleep health among immigrants. In refugees and asylum seekers, sleep disorders and mental health and psychosocial issues are linked. The study found that most adults and children in the study suffered from moderate to severe sleep problems, according to the practice at Foundation House, a specialist refugee trauma unit in Melbourne. Christa Senden, Director The case worker explains the findings: “For the refugee and asylum seeker population, sleep disturbance is one of the most commonly reported symptoms. In one study conducted in 2019, more than 75% of refugees and asylum seekers reported moderate to severe sleep difficulties. We know that for people experiencing post-traumatic stress disorder (PTSD), difficulty sleeping is actually one of the most persistent symptoms after treatment. “So about 50% of people who receive treatment for trauma report persistent sleep problems.” But it’s not just the trauma experienced during the migration process, whether it’s your own or that of a loved one, that can affect sleep. Problems with migration and settlement are also factors, says Senden.
“We know there are cultural differences in sleep and wake patterns, but things like maintaining a regular sleep cycle or staying up late or waking up early to keep on time in your country of origin to call family or catch up on new news or events abroad. Post-settlement factors also influence sleep patterns.”
Migration stressors can affect sleep, but the effects go both ways, a study has found.
Krista Senden, Practice Leader, Foundation House
Dr Chris Seton, a pediatric and adolescent sleep physician at Westmead Children’s Hospital in western Sydney, assesses and diagnoses sleep problems in children. Dr Seton treats sleep problems from newborns to 18-year-olds.
He explains that a sleep problem is anything that a parent or general practitioner perceives as problematic or abnormal.
Teenage insomnia is fuelled by stressors such as daily schedules, parental expectations and screen use at night. Credit: Alihan Usullu/Getty Images
“Sometimes people worry about whether their son or daughter should go to a sleep clinic or not. The way to find out is if they have a sleep problem: are they waking up at night, is their sleep disrupted, is they having trouble falling asleep, and what’s really important? Are they tired? And sleep problems affect the mental health of teenagers and cause a lot of stress. And again, people wonder whether the child’s mental health is causing the child’s mood. It doesn’t matter at all. “It’s interconnected.” Dr. Seton says it’s a mistake to think that sleeping together as a family necessarily causes sleep problems.
Co-sleeping only becomes a problem when it leads to sleep deprivation.
Early treatment is important
“In a pure sense, we don’t see co-sleeping as a medical problem or a health issue. We see it as a parental choice. We say it’s OK until it’s not good sleep. That’s what bad co-sleeping means for parents and children. refers to sleeping less than the optimal amount of sleep.”
When families come to a sleep clinic for help, doctors develop and implement strategies to strengthen their child’s healthy sleep habits.
There are certain cultures where family co-sleeping is almost universal. So in practice we meet many families who co-sleep.
Dr Chris Seton, Paediatric and Adolescent Sleep Physician
“When we meet with families and diagnose them, we look at co-sleeping as a behavior, and if the parents say, ‘We want to change co-sleeping,’ we treat it. If the parents say, ‘We want to change that,’” he says. Treatment Methods vary greatly depending on the child’s age.” Dr. Seton says family co-sleeping and recurring nightmares are generally more common in children ages 6 to 10. The most common causes of sleep problems in teens due to insomnia, It is often triggered by stressors such as difficult daily schedules, parental expectations, and time spent on the computer at night.
Young people who have gone through the immigration process, especially during this time, may be even more vulnerable due to the additional stressors associated with moving to a new country, adapting to a new culture and language, and being separated from childhood friends and extended family.
Sleep clinics can diagnose sleep problems even in infancy. Credit: SolStock/Getty Images
“So if a boy or girl is prone to anxiety or depression, two powerful triggers for that are stress and lack of sleep. And one of the great benefits of treating sleep deprivation is that they feel really good, and they feel much better about what they do during the day. It gets easier, and it makes children much more resilient. Stress is still there, but they can handle it better if they sleep well,” says Associate Professor Yakut. is repeated and affects physical function and concentration. If you feel this, we advise you to seek help immediately.
“If your sleep symptoms are something like short-term changes, that’s okay, but if you’re having trouble falling asleep or staying asleep for a certain amount of time more than three times a week over several weeks, that’s a sign of insomnia or another underlying problem that’s affecting your sleep. , It is recommended to consult a specialist.”
- For more information about sleep disorders and sleep hygiene, visit the Sleep Health Foundation website.
- To see a sleep clinic specialist, you can get a referral from your GP or paediatrician.
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The article emphasizes the importance of early intervention for sleep problems, particularly in children. What strategies or community-based programs could be implemented to identify and address sleep issues early on for migrant youth experiencing unique challenges during the acculturation process?
## Open-ended Interview Questions based on the Article:
Here are some open-ended questions, categorized by theme, inspired by the article:
**Theme 1: Trauma & Migration’s Impact on Sleep**
* The article mentions trauma experienced during migration affecting sleep. Could you share examples of specific types of trauma and how they might manifest as sleep problems?
* How do cultural differences in sleep patterns intersect with the challenges faced by migrants, especially regarding maintaining a regular sleep cycle?
* Beyond individual trauma, are there community-level factors related to migration that contribute to sleep difficulties?
**Theme 2: Sleep in Children & Adolescents**
* Dr. Seton highlights the connection between sleep deprivation, stress, and mental health in teenagers. What specific strategies can families employ to support healthy sleep habits in their adolescent children?
* The article mentions co-sleeping as sometimes being problematic. What are the signs that co-sleeping is detrimental to a child’s sleep, and how can families navigate this decision?
* Beyond insomnia, what other sleep disorders are common among children and adolescents who have immigrated, and what unique challenges might they face in accessing treatment?
**Theme3: Seeking Help & Treatment**
* When should someone consider seeking professional help for sleep problems? What are the benefits of early intervention, especially for children and adolescents?
* How accessible are sleep clinics and specialists for migrant communities? Are there language or cultural barriers that need to be addressed to ensure equitable access to treatment?
**Theme 4: Building a Supportive Environment**
* How can communities and society at large contribute to creating a more sleep-friendly environment for newly arrived migrants?
* What role do schools and workplaces play in promoting healthy sleep hygiene and understanding the impact of sleep deprivation on individuals?
* Are there any specific resources or support groups tailored to the needs of migrant communities facing sleep challenges?
**Interview Structure:**
* Introduction: Briefly introduce the topic of sleep and migration. Explain the importance of the discussion.
* Theme 1: Trauma & Migration’s Impact on Sleep – Allow for personal experiences and broader societal perspectives.
* Theme 2: Sleep in Children & Adolescents – Focus on practical advice, cultural considerations, and access to care.
* Theme 3: Seeking Help & Treatment – Emphasize early intervention, accessibility, and available resources.
* Theme 4: Building a Supportive Environment – Explore community-level solutions and collaborative efforts.
* Conclusion: Summarize key takeaways and encourage further exploration of the topic.
**Remember:**
* Listen actively to the interviewee’s responses and be prepared to ask follow-up questions.
* Create a safe and respectful space for open and honest conversation.
* Aim to foster a deeper understanding of the complex relationship between migration, trauma, and sleep.
