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; quiet, screen free play, bath, 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 – 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..
Other things to try;
You may have tried all of the above 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 / using 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 / 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.
Taking care of yourself in whatever way you can is important.
- If you have a partner plan ahead to share the broken nights. Try and make sure you are both getting the occasional longer stretch of sleep. Are their family and friends who could help out sometimes?
- Take any chance to nap. If your child is at school, nursery or has a sleep it is tempting to use the time for chores. Resting when you can will benefit your physical and mental health and therefore the whole family
- Try mindfulness and meditation - some people find it helps to top up energy levels. There are NHS downloads available *here*
- Eating well, getting exercise are habits that can help keep you well.
Talk to your GP and professionals involved in your child’s care. They can help assess your child’s sleep challenges and support you too. There may be more help available for you and your family.
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.