Practical Strategies To Maximize Your Child’s Sleep

Dec 15

Would you like to hear how to improve your child’s behaviors, attention, learning, mental and physical health? Do you also find that your child has difficulties with sleeping regularly throughout the night to include waking up tired and irritable. In this episode we discuss sleep, how it impacts our children's development, and give you a valuable tool for you to use to increase your child's overall sleep quality.

Sleep is one of the most important things we do everyday and has the ability to impact every aspect of our lives. Sleep is especially important for the overall physical and mental development of our children.

Sleep affects

Attention and alertness
Learning and memory
Mood
Resiliency
Ability to learn and acquire language
Overall Growth and motor skills

If your child is not getting enough sleep I want you to know that you are not alone. Various reports estimate that up to 50% or kids don't get enough sleep.

On top of that, studies have shown a positive correlation indicating that children on the spectrum who have sensory modulation disorders may also have innate difficulties with sleep.

This is typically related

Overresponsitivity
High arousal
Higher cortisol (stress) levels throughout the day

So how much sleep is enough sleep? This is going to vary but it's typically more than the recommended 8 hours we need as adults.

According to the CDC

Ages 6-12
- Need 9 hours of sleep
Middle school kids
- 6-10 hours of sleep

Generally the younger you are the more sleep you need.

We know sleep is important so what do we do now?

Action plan:

If your child is having regular sleep disturbances. The first thing I want you to do is have a medical evaluation to determine if your child has any sleep disorders or underlying conditions that are affecting his or her sleep quality.

Typically a physician may look for:

Pain
Anxiety
Sleep apnea

Typical Prescriptions include:

Melatonin or a sedative
- Medication may not always be necessary.
- Ultimately you and your doctor will work together to determine if there is a diagnosis and what route you want to take.

After you have ruled out any underlying conditions. The next step will be to address sleep hygiene:

What is sleep hygiene?

Sleep hygiene is the activities we do during the day and before bed to promote healthy sleep patterns.

Sleep hygiene habits:

Consistent sleep patterns
1. Going to sleep and waking up at approximately the same time each day
2. Including weekends
Keeping Bed area or bedroom dedicated for sleep
1. Keep a cool house temperature
2. Try Essential oilst
  1. Lavender
  2. Peppermint
  3. Cedarwood
3. Diffuser/humidifier
4. White noise machine or aps while sleeping
  1. Meditation apps
    1. Moshi
    2. Calm
    3. Headspace
  2. Sleep apps
    1. SnoreClock
      1. Track sleep and noise
      2. Number of awakening
      3. Sleep efficiency
5. Keep a consistent bedtime routine
  1. Shower
  2. Pajamas
  3. Brush teeth
  4. Bedtime story
  5. Lights off
Nutrition (Eliminating stimulating food in the evening)
1. Spicy foods
2. Caffeine
3. Sugary foods (candy, soda, juice, soft drinks.
4. High fat foods
5. Cured meats
6. Alternatives
  1. Popcorn
  2. Nuts
  3. Dried tart cherries
  4. Complex carbs
Reducing screen time in the evening
1. Studies show screen time affect or circadian rhythm by making us more alert
2. Blue light affects sleep
3. Mobile device are les preferable
  1. They are often placed right in front of the face making it worse
  2. Can be taken to bedroom
  3. More light = less melatonin release
  4. Emits alerts
4. Try placing parental controls on devices

keep a sleep journal

Try using a written journal or Sleep better app to track

Bed times
Awake times
Noise
Movements
Light
Activity during the day
- Walk
- Park
Types of food (spicy, strong foods)
Stressors (meltdowns, routines changes, school difficulties)
Routines before bed
- Weighted blanket
- Massage
- Stuffed animals
- Oils
- music
- Tools that help your child calm and soothe at night

Recap

If there are major sleep disturbance, please have your child evaluated by a physician to rule out underlying sleep conditions such as
1. Anxiety, sleep apnea, pain
Promote healthy sleep hygiene routines
1. Consistent bedtimes, bedtime routines, and bedroom environment
2. To remind the mind and body it's time to sleep
3. Avoiding sugary, high fat, or caffeinated food and drinks
4. Reducing screen time in the evening
Keeping a sleep journal
1. Use a mobile app or written journal
  1. Bed times
  2. Physical activity
  3. Stressors
  4. Stimulants around bedtime
  5. Routine changes
  6. Tools (massage, weighted blanket, lighter, white noise, etc) that help you child sleep