Sleep, an essential and necessary component of life, provides children with the ability to grow, promote health and well-being, and regenerates the brain and body. Learn about sleep hygiene and get answers if you have sleep concerns for your child!
Studies have shown that poor or insufficient sleep in children can impact:
Physical Health: Higher risk of developing type II diabetes or childhood obesity
Mental Health: Higher risk for developing depression, anxiety, emotional dysregulation, decreased emotional control, aggressive or aversive behaviors
Executive Functioning: Attentional control, working memory, emotional control, planning/organization, inhibitory self-control (impulse control)
Tips for promoting sleep hygiene
Stick to a consistent sleep schedule
Create and maintain a bedtime routine. Set and uphold consistent bedtimes and waketimes. Create a visual schedule for your child to refer to when it is time to go to sleep. If your child wakes up and has difficulty going back to bed, get up and try a calming activity such as reading a book, singing a song, slow rocking.
Unplug an hour before bed
A large amount of screen time is negatively correlated and associated with poor sleep quality and inconsistent sleep duration. Avoid any violent or scary media content. Try and eliminate screen time for 1 hour before bedtime.
Keep the room cool and comfortable
Keep a comfortable and safe space for your child. The ideal environment for bedtime is a quiet, cool, and low light exposure. If your child benefits from calming noises, try using a sound machine or calming sounds.
Ensure physical activity throughout the day
Most children should receive at least an hour of physical activity throughout the day. Studies show that physical activity throughout the day helps promote sleep. Research recommends avoiding any heavy or rigorous activity at least two hours before bed as this may create restlessness.
Sensory Strategies
Proprioception: Deep massage before bed, weighted blankets, joint compressions (hugs, squeezes), spandex pajamas or spandex sheets, sock sheet, sleeping bag
Tactile: Trial different sheets (cotton, silk, spandex, flannel, etc) or blankets (plush, fleece, cooling, etc)
Olfactory: Use calming scents in a diffuser such as lavender, eucalyptus, etc
Visual: Trial light-eliminating curtains, decrease any nonessential lights
Auditory: Implement calming noises (white noise, sound machine, even a fan) or decrease any nonessential noises, implement quiet hours once a child is asleep
How Occupational Therapy Can Help
Rest and sleep is an essential occupation which occupational therapists have the foundational knowledge and clinical skills to support sleep participation and sleep hygiene. OTs can implement various interventions that target sensory needs, environmental modifications, positioning recommendations, behavioral strategies, and so much more!!
If you have questions or concerns regarding your child’s sleep…contact your OT!
Common Difficulties in Children
Difficulty falling asleep; late sleep onset
Difficulty staying asleep
Waking up frequently throughout the night
Difficulty sleeping alone
Over-tiredness and/or under-tiredness
Inadequate nighttime sleep leading to daytime sleepiness
CDC Recommendations for Sleep per Day
Newborn (0-3 months) 14-17 hours; nap included
Infants (4-12 months) 12-16 hours; naps included
Toddlers (1-2 years) 11-14 hours; naps included
Preschool (3-5 years) 10-13 hours; naps included
Adolescence (6-12 years) 9-12 hours
Teenage (13-18 years) 8-10 hours
Young adult (18+ years) 7+ hours
Resources
Listed below are excellent resources from established sources that provide a more in-depth look in sleep hygiene and sleep recommendations for children! If sleep is a concern for your child, take a look and have a read!
Sleep & Sensory Integration brochure: https://thespiralfoundation.org/wp-content/uploads/2018/10/Sleep-and-Sl-brochure_final.pdf
Center for Disease Control and Prevention: https://www.cdc.gov/sleep/about/index.html
American Academy of Pediatrics: https:/ /www.healthychildren.org
Children’s Hospital of Orange County brochure: https://choc.org/wp-content/uploads/2016/04/Sleep-Hygiene-Children-Handout.pdf