How can we reduce problems with sleep?

Many children (and parents) struggle with establishing a regular, healthy sleep routine. This is especially true when our children have additional needs because they often have dysregulations in their neurotransmitter levels or are particularly sensitive to external stimuli. They may also be affected by circadian rhythm disorders or be genetically predisposed to certain sleep issues.

We’re going to consider the main ways we can help our children get in to a regular sleeping pattern and to make sure they are getting good quality, restorative sleep.

Environmental Factors

Behavioural Solutions

Natural & Herbal Sleep Solutions

Melatonin

Melatonin is one of the things I’m most asked about by sleep-deprived parents. Some consultants will prescribe liquid or tablet melatonin supplements. Some parents choose to order if over the internet from place such as Biovea, but others prefer to try to increase the melatonin levels naturally. Here are some of the best way to do so, according to Our Paleo Life:

There are many things one can do to naturally increase melatonin levels without supplements. The biggest one has to do with lights.

1. Take A Break From Technology

The best way to repair your circadian rhythm, experts say, is to stop using technology for a prolonged period of time. One week was found to be the perfect amount of time to normalize sleeping patterns for a group of participants who were asked to go camping for a week.

You can try to not touch any technology at home for a week but let’s face it, in today’s world it is nearly impossible to avoid technology at home. Even if you don’t want to watch TV, your spouse or your children might and that’ll tempt you to watch too.

The best solution is to plan a getaway for the whole family and turn off all the technology. If you must use it, designate only one or two hours in the middle of the day for it. Plus, leaving technology behind is a great way for the family to bond face to face.

2. Start Dimming Lights Early

Most people make the mistake of thinking melatonin starts when they turn off the lights to go to sleep, but this is not true. Melatonin levels increase when your body starts to sense there is less light.

What you can do to aid this process is by dimming the lights in your house and bedroom earlier. At least one hour before bedtime, start to turn off the lights in the house that you do not need and only leave on the ones that are crucial.

If you only have one light in your bedroom, consider getting a desk lamp or installing a light

dimmer so you can control the amount of light you can have in your room. By reducing the intensity of the light in your house way before bedtime, you’ll be signaling to your body to get ready for bed and this should help the chemicals going.

3. Reduce Exposure to Blue Lights Before Bed Time

We’re all guilty of this. Scrolling through our phones before bedtime but this is probably one of the worst sleeping habits anyone can have. The blue light emitted from your phone screen is distinctly harmful to melatonin production.

It’s not easy to put away the phone though, we know. What we suggest is for you keep the phone outside of your bedroom. Leave it charging in the kitchen or in the living room and let your friends and family know that you are trying to reduce phone usage before bedtime so they don’t call unless it’s an emergency.

Also: pro tip – blue blocking glasses at night. Check out Amazon for a bunch of options.

4. Cut Back on Social Media

Similar to point number three, social media is one of the reasons why many people are addictedto their cell phones and computers. If you find yourself scrolling through social media for hours before bedtime, stop.

5. Eat A Healthy Diet

While this seems like a generic piece of advice, a healthy diet is crucial to better sleep. In fact, did you know all plants have a certain amount of melatonin in them? That’s because plants, like us, also rely on light to grow.

Foods that have a high amount of naturally occurring melatonin are:

  • Tart cherries
  • Asparagus
  • Tomatoes
  • Sweet potato
  • Pomegranate
  • Olives
  • Nuts and seeds

Foods that are rich in tryptophan, magnesium, calcium, and B6 are also known to promote sleepiness.

6. Increase Relaxation

Another way to induce sleepiness at night is to increase relaxation and this could mean different things for different people. For example, music might relax one person but might stimulate another.

Here’s some ideas:

  • Take a bath
  • Essential oil diffuser
  • Play soothing music
  • Use a sound machine that plays white noise
  • Drink non-caffeinated herbal tea
  • Stretch
  • Search, Ponder and Pray

Anxiety & sleep

The last point on that list is very important for our children. Many of them struggle with anxiety and/or depression. Being able to process their emotions and anxieties can have a dramatic affect on the quality of their sleep.

The Therapist’s Aid website has some great worksheets, so does Twinkl.

Have a look at our previous post about anxiety workbooks and worry eaters if you feel anxiety is an issue for your child or young person.

Do you have any sleep management tips you’d like to share with other parents? Let us know in the comments!

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