The quality of our children’s sleep has a direct impact on their development and how they will function throughout the day. Does your child struggle to fall asleep or stay asleep throughout the night? Keep reading to learn what tips from our Occupational Therapists about how you can help your child fall asleep and stay sleep at night.
How many hours of sleep should my child be getting each night?
The answer to that question varies! How old is your kiddo? If your child is of school age, between ages 6 to 12 years old, then our occupational therapists suggest 9-11 hours each night. Studies find that children who get less than this suggested amount of sleep can be affected throughout their day. Even getting less than one hour of their normal resting hours can affect how your child will function during their day. Remember each child is different, so finding the best routine that works for them will be the most helpful! Your children’s sleep schedule is very important to help them succeed in life.
What are some causes of poor sleep or poor sleep patterns? Some causes may include:
○ Sensory dysregulation
○ Anxiety/Worry
○ Hunger/Thirst
○ Needing to se the restroom
○ Primitive reflex integration
○ Child does not follow a consistent nightly schedule/does not have expectations of what bedtime means
○ Too much screen time throughout the day or right before bed
○ Decrease in activity during the day
How can parents make a change?
Physical factors can play a role in the quality of your children’s sleep at night. Have you tried any of these tips shared below?
○ Tailoring Your Child’s Bedroom Set Up. The bedroom should be quiet, dark, temperature regulated, comfortable, and free of distractions or toys. Our occupational therapists suggest testing out weighted blankets to help contribute to feelings of safety and comfortability as your child drifts to sleep.
○ Decreasing Your Child’s Worry/Anxiety Throughout the Day. Stress can weigh on young children in similar ways as adults. Maintaining a stress-free day, or eliminating stressful situations that your child may experience can contribute to a more peaceful night of rest.
What role does nutrition play in sleep quality?
○ Decrease caffeine and sugar intake throughout the day, especially right before bed!
○ Decrease red and blue dye food items
○ Decrease food high in protein at least 1-2 hours before bed
○ Increase foods with tryptophan in them: Turkey or bananas are rich in tryptophan!
○ Calming baths right before bedtime
○ Try adding magnesium oil to the bath
○ Eat a healthy and nutritionally balanced dinner
○ Consult your doctor for any questions or assistance with medication pertaining to sleep related side effects
What could you include your child’s bedtime routine?
Occupational therapists suggest allowing your child to feel and maintain control in the planning of their bedtime routines. A great tip is to always let them choose between 2-4 activities to complete during their bedtime routine. Some examples of activities to do (or not to do) before bed are:
○ Yoga
○ Heavy work and proprioceptive activities before bed
These include: Crab walks, bear walks, wheelbarrow walks, pushing heavy boxes, getting or giving hugs, rolling up tightly in a blanket like a burrito, etc.
○ Practice using visual schedules (Consult your child’s OT for more information on this)
○ Have fun! Use teeth brushing assist apps such as Brusheez app; vibrating toothbrush
○ Bathe right before bed with epsom salt or magnesium oil
○ Essential oils (Consult your child’s OT for best essential oils to use)
○ Decrease lighting in bedroom (Try including red/blue lights, sleep bulbs, or lava lamps)
○ Play soft music/white noise machine
○ Give your kiddo a massage before bed
○ Try joint compression (Consult your OT for a tutorial)
○ Decrease physical activity at least 1-2 hours before bedtime
○ Avoid giving your child liquids at least 1 hour before bedtime
○ Try read with a calming voice
○ Avoid screen time before bed (at least 1 hour)
○ Purchase vibrating stuffed animals
○ Place a picture of family next to them for comfort
○ Tell a social story to your child about bedtime (See our blog post on building social stories!)
The most important takeaways from this blog would be to make it fun and that consistency is key! Keep up with a consistent schedule for 3 weeks, then reevaluate how it is going after 3 weeks. If you find that adjustments are needed, remember that the goal is for your kiddo to get a night of quality sleep so you can always take out or add items in your child’s night time routine!