How to Help Your Child Fall Asleep
It is common to encounter some sort of sleeping issues when you are raising children. Luckily, most children do grow out of it as they reach adolescence. However, there are some cases, such as those children with autism or sensory processing disorders, where trouble sleeping is more long-term. Whatever the case may be, there are some approaches you and your family can take to make bedtime a bit easier on the whole family.
Why is my child having trouble sleeping?
There are many different variables to consider when your child is having trouble sleeping.
One of the most common causes of sleeping issues is sensory sensitivity or issues with sensory processing. “Sensory processing is a neurological process of sensory input to the central nervous system and subsequent behavioral response to assist with regulation of arousal levels throughout the day.”1 Each day the brain is taking in information from the environment through the senses. Some children do not process these stimuli well, which leads to overstimulation that can result in anxiety, behavioral issues, and sleeping difficulties.
Of course, just because your child is having sleeping difficulties does not necessarily mean that your child has sensory integration problems. It could simply mean that they need to establish better sleep hygiene and a structured bedtime routine.
Sleeping tips to help your child fall asleep
If your child is having trouble sleeping, several approaches can be taken. One of the most important steps is to practice good sleep hygiene.
Good sleep hygiene requires a relatively consistent bedtime routine. This means having your child go to bed at the same time. Perhaps the routine would include a bath and a calming activity before going to sleep, such as reading a book together. Also, pay attention to what your child is eating or drinking before bed. Try to avoid giving them any caffeine that can be found in teas or soda, and make sure they are not eating too late. Also, make sure your child gets some form of physical activity throughout the day so that they are tired before going to bed.
Address any other issues that may be affecting your child’s sleep, such as pain or anxiety.2 Many other conditions can cause restlessness and the inability to sleep. Make sure your child isn’t going through any discomfort before going to bed.
If your child can’t seem to calm down before bedtime, they may be overstimulated. Try to calm them down through deep pressure, a weighted blanket, wrapping the child tightly in a blanket, deep breathing, or meditation.3 Create a calm sleeping environment. Avoid bright lights either from lamps, tablets, TV, or windows. Dedicate their bedroom to being a place of sleep. Have them leave the bedroom upon waking up and only return there to rest.4 Some children with sensory sensitivity might be uncomfortable with certain materials. Make sure they are not irritated by their pajamas and sheets. A great option is 100% cotton material.5
For common sleep problems and strategies to overcome them, check out page 11 of the Spiral Foundations Sleep Strategies brochure.
Occupational Therapy and Sleep
Occupational therapists look at sleep as an important occupation. If your child is not getting adequate rest, it can affect their productivity, motor skills, attention, participation, behavior, emotional regulation, and much more. Disruptive nighttime behavior not only affects the child but the entire family unit. Children with sensory issues or those with ADHD or who are on the Autism spectrum are especially prone to sleep difficulties.
If your child is having sleeping difficulties, an occupational therapist is just the right person to ask about what you could be doing differently to help your child get a full night’s rest. The OT will look at things throughout your child’s routine that might be causing dysfunction, such as sleep preparation, sleep latency, sleep duration, sleep maintenance, and daytime sleepiness.6 Through assessment, the OT will be able to give you tips and suggestions that fit your child’s needs.
-
1. Foitzik, Kristie and Ted Brown. “Relationship Between Sensory Processing and Sleep in Typically Developing Children,” The American Journal of Occupational Therapy, 72, no. 1 (2018): p. 2, doi: https://doi.org/10.5014/ajot.2018.027524.
2. “Occupational Therapy’s Role with Sleeping,” American Occupational Therapy Association, 2017, p. 2, https://www.aota.org/-/media/Corporate/Files/AboutOT/Professionals/WhatIsOT/HW/Facts/Sleep-fact-sheet.pdf
3. May-Benson, Teresa A, ScD, OTR/L, FAOTA, et al. “Sleep and Sensory Integration: A Guide for Parents,” Spiral Foundation, 2018,p. 9, https://thespiralfoundation.org/wp-content/uploads/2018/10/Sleep-and-SI-brochure_final.pdf
4. “Occupational Therapy’s Role with Sleeping,” p. 2.
5. May-Benson, “Sleep and Sensory Integration,” p. 10.
6. “Occupational Therapy’s Role with Sleeping,” p. 2.