How to help your child with their sleep schedule
Getting your child to sleep can be one of the most difficult parts of the day. Children are masters at figuring out ways to avoid going to bed. If your child is struggling with falling asleep, our occupational therapists have some tips to help make getting your child to sleep a little bit easier.
A good sleep routine actually starts with waking up in the morning. Using the right approach to helping wake up your child will provide them with the correct arousal level to start their day. Allowing enough time in the morning to get ready is important so that no one is rushing and causing an extra stressful start to the day. You can play upbeat music to try and arouse your child in the morning when they are sleeping. Opening the curtains and blinds to allow light to enter the room can also help provide the right level of arousal.
During the day, try to keep schedules consistent so that your child is ready to sleep at night. Establishing an appropriate sleep and wake cycle is important. If your child requires naps, keep naps at a consistent time every day. Also recognize that napping too early, too late, or for too long can impact how your child will sleep at night. Completing high energy activities a bit earlier in the day (at least 5 to 6 hours before bed) can help a child sleep better.
If your child is having difficulty with a bedtime routine, you can demonstrate what the routine will look like to them. Use dolls or stuffed animals and go through the steps of the bedtime routine so that your child can become familiar and comfortable with the expectations around bedtime. Additionally, you can use a visual schedule of the steps of bedtime so your child knows how to prepare and can check off when the steps are complete.
Right before bedtime avoid having your child run around. Running around prior to bed can heighten your child’s sense of alertness and bring their sensory system to a high level, which makes it difficult for them to fall asleep. Instead of running, try providing deep pressure squeezes up and down your child’s back, arms, and legs to help calm down the nervous system and get them ready for bed. Keep the bedtime routine consistent and calming such as taking a warm bath, reading a story with your child, tucking them in, and then turning lights out. Also keep the bed environment calm by using comfortable pajamas and soft bedding. Avoid using screens, such as a TV or Ipad, to help your child fall asleep. Instead, you can use calming soft music or white noise from a white noise machine or a fan.
Helping your child find a good sleep schedule is definitely not an easy task! If you need further help with getting your child to improve their sleep routines, please speak with one of our occupational therapists at Reach for Speech.
Written by: Occupational Therapy Department