Sleep problems in children are common, affecting an estimated 20-30% of young people. However, in those who have special educational needs that rate is much higher.
They can range from excessive daytime sleepiness, to disruptive sleep behaviours at night.
Factors contributing to sleep problems can include medical and mental health conditions, sensory sensitivities and simpler considerations, such as bedtime routines.
Common types and causes of sleep problems in children include:
- Pre-bedtime activities that might over-stimulate the child, such as too much screen time
- Hunger. Some children find it hard to get to sleep if they’re hungry
- The bedroom environment, such as room temperature and the feel of bedding and pyjamas on their skin
- Medical conditions, such as ADHD and asthma, can interfere with sleep.
- Mental health problems, including anxiety and depression, can severely inhibit sleep
- Medication
Tips for improving sleep:
- Establish a consistent bedtime routine: A predictable routine helps regulate your child’s body clock, to ensure they get enough rest overnight and can feel reassuring. Encouraging your child to get up at the same time every day – even at the weekend – can also help to ensure good sleep patterns.
- Create a relaxing bedtime environment: A room temperature of around 18 degrees Celsius is generally considered to aid sleep. Consider sensory needs when choosing nightwear and bedding so your child feels comfortable, and how much light the curtains let into the room. Your child might find a night lamp comforting, if they are frightened of sleeping in darkness.
- A light snack before bed will help with hunger pangs but avoid sugary drinks.
- Limit screen time: The blue light emitted from screens can interfere with sleep, so ask your child to turn off their mobile phone or laptop at least an hour before bedtime. Do a jigsaw puzzle or read instead.
- Address any underlying medical or mental health issues: Consult with a healthcare professional to find out if any medication your child is taking might be interfering with sleep patterns, and what they might suggest to alleviate this problem.
- Use relaxation techniques, such as mindfulness: Deep breathing, progressive muscle relaxation, and imagery can help calm the mind and body before sleep. There are numerous apps available for download that help with sleep, who might find music or other sounds helpful.
Further reading: https://thesleepcharity.org.uk/information-support/children/children-with-send/
