Not getting enough sleep has big effects on the whole family. It affects physical and mental health. When you and your child are sleep deprived everything can feel harder.
The advice that is given to all families to help with sleep problems is a good place to start.
Build a bedtime routine;
- Start at the same time each night
- Have quiet, screen free playtime
- Snack, drink and story time
- Keep the wake up time the same –even after a bad night.
Keep to it even if you don’t think it is making a difference – routines take time.
- Talk to your child about what is going to happen – some children understand this better if you have pictures of the different stages of bedtime.
- Make the bedroom a calming place to be. Don’t use it as a place for ‘time outs’. Bedrooms should be a place your child likes to be.
- Try a clock that changes colour to show when it is night time or morning - for children and young people who cannot tell the time yet.
If your child does not settle – go to them and reassure them that you are nearby and leave the room as soon as they are calm again. You might have to repeat this many times but will build their confidence that you are there when they need you.
You may have tried all the usual advice with no success.
- Get in touch with parent support groups for children with similar additional needs to your child. This can be a good way to share challenges and find out how others cope.
- Keep a sleep diary – this can help you spot patterns. Are there some events, foods activities that make for better or worse nights for your child?
Your child may be especially sensitive to sights, sounds, feelings and sensations.
- Make sure they are not hungry or thirsty before bed. Avoid sugary or caffeinated snacks or drinks, especially in the evenings.
- Close curtains / use blackout blinds at night time to make the room dark. Open curtains during the day time.
- Play ‘white noise’ (there are apps and toys for this) or relaxing music through the night.
- Tucking in bedding can help children to feel safe and secure, and stops duvets or blankets coming off in the night.
If disturbed sleep has been a problem for a long time it is likely to be having a negative affect on you. If you are still struggling ask the any of the team working with your family for more help or support. You can also contact Just One Number for advice.
Who Can Help?
You can contact the Healthy Child Programme by calling Just One Number on 0300 300 0123 or texting Parentline on 07520 631590. Our opening hours are 8am-6pm Monday-Friday (excluding bank holidays) and 9am-1pm on Saturdays.
The Patient Activation Measure (PAM) Health Questionnaire will help you to think about your knowledge, skills and confidence in understanding and supporting your baby or child’s health. The results of this can help us, to support you, in setting goals and priorities in a way that is right for you and your family. On completion of the questions you will be signposted to some self care resources which are tailored to your responses. This will help you to take steps to improve your family's health and wellbeing. *Click Here* to find out more.