Sleep is a fundamental physiological need
It’s that simple; we neep sleep to function, survive and thrive. Sleep exists at the base of Maslow’s hierarchy of needs, and it is frequent conversation topic. We often ask each other “How’d you sleep last night?”; and hear “I’m so tired.”
Anyone who has ever experienced a poor night of sleep understands the importance of mind, body and spirit rest. If you don’t get quality sleep, simple tasks and interactions can become laborious, and your coping skills, concentration, and energy can be directly impacted.
Sleep is important for health and wellbeing
So we know that sleep is essential, and important for our overall health and wellbeing. However common societal challenges are achieving enough sleep, and sleeping poorly. When our kids are facing these challenges too, we have multiple exhausted individuals in the same household. Improving sleep hygiene can increase sleep quality, and therefore increase our functioning in our daily lives.
To decrease sleep disturbances and promote positive sleep hygiene practices, you may like to consider the below approaches. They include sensory and behavioural considerations. Although not everything may be useful, some of these techniques may support you in building your child’s sleep routine and sleep quality.
Daytime changes for a restful sleep
- An adequate diet throughout the day, and an earlier or lighter last meal and something like a banana if peckish before bed (bananas hold the vitamin B6 that helps the body in creating sleep-promoting serotonin).
- Adequate physical activity during the day, including getting out in nature – exploring, creating, climbing. Before or during sleep, rhythmic, slow-paced rocking and swinging increases sleep onset and the quality of dream sleep. If the child moves a lot during sleep, you may consider a sleeping bag, silk inner sheets, or a different sleeping surface.
Bedtime routine and sleep hygiene
- Wind down time at least an hour before bedtime. Light and technology can be overly-stimulating, and counteract the sleep hormone (melatonin) so we encourage these to be removed – especially in the bedtime routine. Avoid boisterous play, consider listening to some relaxing music that is only used for bedtime, prayers, drawing, reading or playing a quiet game such as putting soft toys to bed.
- A warm relaxing bath can help the child transition to sleep, and warm towel to wrap into. Adding drops of lavender or chamomile oil can also support the body to relax. And extend the bath routine with a soothing massage with hands or washcloth, and deep pressure drying including rhythmic moving such as rocking, or deep pressure with slow pats on the upper back, and slow stroking of the arms and legs.
Sleep hygiene: top tips for a quality rest
- Create consistent bedtime routines and positive and calming sleep cues.
- Create the bedroom as a safe place to relax, and encouraging falling to sleep in the same place for the night’s sleep. Consider the sheets and bedding – is it comfortable? Breathable? Snug? Does it encourage a sinking into sleep? (things like a parents’ dressing gown rolled the length of the bed beside the child or an extra pillow to create a sleepy nest; sleeping on a sheepskin; or my personal favourite is bamboo sheets). Some children will benefit from weighted blankets, but it’s a good idea to speak with your support team about this too to see if it’s suited for your child’s sensory needs.
- Aim for darkness, easier during winter time – but using heavy block out blinds and curtains or even simple eye masks
- Associate sleep with a particular smell – there are many essential oils that can support this process, and smell is a personal preference. Consider lavender, meditation balm, sandalwood, roman chamomile, cedar wood, bergamot or vetiver. Essential oils can be used topically (e.g. diluted oil can be applied directly on the back of the neck, or bottoms of the feet) or aromatically (e.g. use of a diffuser).
- You can provide continuous and gentle noise through the use of ‘white noise’ if other noises need to be blocked out.
- Can use transitioning objects for security (e.g. blanket or teddy)
- Gradual distancing of parents/cares, emphasis on gradual so as not to distress the child.
- Say goodnight – have a special ritual or common cue that it is now time to go to sleep.
- Use positive reinforcements, or positive attention on the desirable behaviours that are present. This can include positive words of encouragement, and non-verbal gestures such as smiles, hugs or high fiving. A tangible reward may be playing with a favourite toy and having some special play time with a parent.
Keep a diary of your sleep hygiene and bedtime routine
If you feel like nothing is working, we encourage you to keep a sleep behaviour diary. Include information on current sleep hygiene and bedtime routine as well daily activities, conversations, diet, responses and the sleep process for approximately two weeks. Then go through this with your support team, and pick out the things that are going well, and the things that could be improved – how can they be reduced, replaced or removed?
It‘s okay to ask for help
If you have a child who is facing sleep difficulties, and it’s impacting on function, and family life – we encourage you to reach out for help. Either speak with your support team, or consider contacting Sleep wise – a program run through the Royal Children’s Hospital, for parents who would like support regarding their child’s sleep. Reaching out may be the first step in improving your child’s sleep hygiene and sleep quality, and improving your sleep as well.
References
- The Royal Children’s Hospital Melbourne: Early Childhood Intervention Services (2021). Sleepwise. playtherapyhub.com.rch.org.au/ecis/programs/sleep/
- Lambert, A (2017). Nine ways to guarantee a good night’s sleep. Gordon & Gotch.
