Vanessa's Blog: June - Sleep

Hello all,
This month we have a guest author for the blog! Becky White is one of the teachers from the Autism Outreach team and a trained sleep practitioner.

Sleep

Sleep is a natural behaviour. However hard we try to fight it, we all need to sleep for part of each 24 hour period. Lots of important things happen in our bodies and brains while we are asleep, including the consolidation of memory, growth, repair and renewal of cells and strengthening of the immune system. A Primary School child needs 9-11 hours each night to allow their body to carry out the full amount of growing, repairing and protecting required for their age.

Along with exercise and healthy eating, sleep is one of the three things we need to do to stay healthy. When we don’t get enough sleep it affects our physical and emotional wellbeing.
Of course when a child in the family struggles to get to sleep, or remain asleep, these feelings can affect not only the child themselves, but everyone else as well.

What is the body clock and how does it relate to sleep?

Our body clocks are regulated light (as well as other things) which helps to reset our body clocks each day.

Light triggers the hormone cortisol to be produced, which keeps you awake.

Darkness triggers melatonin to be produced, which helps make your body ready to sleep.

What can you do to help yourself get a good night’s sleep?

⦁ Get out into natural light for at least 30 during the day
⦁ Avoid too many caffeine based drinks
⦁ Find ways of dealing with stress or anxiety
⦁ Avoid having a nap during the day
⦁ Do any stimulating or stressful activities (e.g. homework and exercise) early in the evening
⦁ Have a good meal, but not too close to going to bed
⦁ Switch off all screens at least an hour before going to bed
⦁ Have a bath, wind down and chill out
⦁ Read or listen to relaxing music
⦁ Stick as closely as you can to the same bedtime and getting up times, even at weekends
⦁ Try a relaxation technique in bed to help you drift off to sleep
⦁ Try and make the bedroom a ‘sleep room’, making sure it’s not too stimulating
⦁ Keep the bedroom dark and cool
⦁ Make sure your bed is comfortable
⦁ Use subdued lighting

Helping your child to self-settle

Step 1: Choose a reasonable bedtime when the child is tired, but not overtired.

Step 2: Start a regular relaxing routine about 1 hour before bedtime.

Step 3: Use visuals to reinforce what is going to happen.

Step 4: Go to the night-time rooms (bedroom and bathroom) and don’t go back downstairs.

Step 5: Have a relaxing bath that could last up to 15-20 minutes.

Step 6: Take time to rub and cuddle the child with a towel and put on pyjamas.

Step 7: Take the child to the bedroom and read a story or put on a story tape.

Step 8: Once the routine is complete, say goodnight.

Your goal is now to distance yourself gradually from the child’s room is a series of steps. This could take days or weeks according to the circumstances of each family.

Step 9: If necessary, begin by sitting by the side of the bed, with a hand resting (still, no patting or rubbing) on your child for reassurance.

Step 10: Reduce your contact until you are able to sit next to the bed without touching your child.

Step 11: Gradually move the chair away

Step 12: Be boring – no talking and limited eye contact, just redirect your child to their bed when necessary.

Step 13: Wake your child at the same time every day, even at weekends.

Summary

⦁ Consider what goes on during the day – could anything potentially be affecting sleep?
⦁ Get a good routine in place for the evening – make sure you are removing any potential barriers to good sleep
⦁ Plan a ‘wind down hour’ and leave the day behind
⦁ Try to have the bedroom as a ‘sleep room’ rather than a bedsit – even if you change things every night for the wind down hour
⦁ Be boring as you redirect your child to bed – you don’t want to give them any reward for getting up.
⦁ Try to be kind, firm and consistent throughout the process.