With 5 Simple Tips To do tonight

Bedtime can be a stressful and exhausting time for parents. How do you figure out what is affecting your child’s experience, and what steps should you take to improve? We are here to help! In this post, we’ll share some information, tips, and tricks to make bedtime a little easier for both you and your child.

Overview

Why is sleep important?
Common Reasons Kids Don’t Sleep
Developmental sleep recommendations
Sleep Hygiene
Common Tips for Bedtime
Sensory supports for Bedtime
5 Simple Tips for Bedtime

Why is Sleep Important?

It affects our systems and day to day success! There are 8 big reasons why sleep is important:

Rest and Recovery- helps repair muscles and tissues
Cognitive Function- optimal brain function, including memory consolidation, problem-solving skills, and overall cognitive function
Mood Regulation- mood and emotional well-being, lack of sleep can make us more irritable and prone to stress and anxiety
Immune System Support- helps fight off infections and keeps us healthy
Physical Health-lower risk of chronic conditions such as heart disease, diabetes, and obesity
Improved Focus and Productivity-maintaining focus, concentration, and productivity throughout the day
Stress Reduction- lowers stress levels and improves our ability to cope with daily challenges
Overall Well-being- contributing to better physical, mental, and emotional health

Recognizing the importance of sleep and making it a priority in our daily routine allows us to reap the benefits sleep offers and lead healthier, more fulfilling lives!

Common Reasons Kids Don’t Sleep

Growth Spurts- can cause pain or discomfort making it hard to fall or stay asleep
Not meeting sensory needs- they may not be getting enough inputs throughout the day for calming and regulation at bedtime
Toilet Issues- getting up multiple times to go to the bathroom or constipation pain
Retained Reflexes- Spinal Galant Reflex, Morro Reflex

How Much Sleep?

The recommended amount of sleep that a child should receive each day is dependent on age. During the first few years of a child’s life, over half of the child’s day should be sleeping to help facilitate developmental processes. As a child ages, less sleep is typically needed.

Sleep Hygiene

Common Tips for Bedtime

Sensory Input- Utilize sensory diets throughout the day to get enough inputs during the day before getting ready for bed
Nutrition- eating throughout the day, water intake, well balanced diet
Bedtime Pass- make or provide a number of “passes” for the number of times they can get out of bed. Another suggestion is to use lights that change with the time.
Stick to the Script- Say what works. Keep it short and simple. For example, “I love you, goodnight.” Be consistent with any strategies you use.
Establish a routine- This can help signal to your child that it’s time to wind down and prepare for sleep. Examples include activities like reading a bedtime story, taking a warm bath, or listening to soothing music.
Encourage relaxation techniques- Teaching your child relaxation techniques such as deep breathing or progressive music relaxation can help them unwind and drift off to sleep more easily.
Limit screen time- The blue light emitted by screens can interfere with the production of melatonin, making it harder for your child to fall asleep. Encourage them to turn off screens at least an hour before bedtime.
Create a comfortable sleep environment- Ensure that your child’s bedroom is conducive to sleep by keeping it cool, dark, and quiet. Comfortable bedding and a cozy sleep environment can help promote restful sleep.
Be patient and consistent- Establishing bedtime habits takes time, so be patient with the process. Consistency is key, so try to stick to your bedtime routine to help your child develop healthy sleep patterns. Remember, every child is different, so find what works best for your family and stick with it.

Sensory Supports for Bedtime

Proprioceptive- Heavy Work

Alerting: jumping, crashing, pushing/pulling items, obstacle courses, carrying weighted items, animal walks

Calming: slow crawling, belly activities, burrito blankets, weighted/compression sheets, hard chewy foods, bubble mountain, straw games, deep hugs/pressure, and animal walks

Vestibular- Movement/Balance

Alerting: spinning, upside-down, rolling, jerking/spontaneous movements

Calming: rocking, swaying (specifically in a rhythmical motion)

Auditory, Visual, Smells, Touch, Oral

Alerting: loud, fast moving, bright, busy/cluttered, strong smells, mint, light fast touch, sour/sweet tastes

Calming: low light, decrease clutter, lavender, blowing bubbles, low noise, deep prolonged touch

Bedtime Tips for Exhausted Parents