Sleep

Insomnia has become an epidemic. Stress and anxiety increasingly contribute. Screen time, especially close to bedtime, has a large impact. In clinics devoted to sleep issues, one of the first steps is removing electronics from the bedroom and turning them off elsewhere at least an hour but preferably two hours before bedtime.

Blue light emitted by many electronics, disturbs our normal sleep rhythm. This may lead to a decrease in natural melatonin production. This is why it is important not only to limit screentime before bed. but to limit screen time in general.  

We all need quality sleep. Cognitive abilities and behavior are affected by poor sleep. Parents and children alike need their rest. If children are not sleeping inevitably the parents' sleep is affected. With lack of rest, home life may devolve quickly. 

To sleep well, children and adults alike should feel tired at the end of the day from a productive day of physical and mental activity. We should awaken each day refreshed and energized from a good night of sleep. This requires healthy plant based fuel, plenty of exercise and fresh air and good sleep routines.

At least a few hours prior to sleep our brain needs the relaxed-but-alert frequency. Without this, the transition to sleep is difficult.  The lack of this transition time, contributes to sleep issues.

A transition from a busy day may be dinner with family, a walk, a shower then reading before bed. Others have some electronic work to catch up on after work. Doing this at least an hour or two before bed and then having a clear transition time is important to signal to the brain and body it is time to relax.

From infancy, developing good sleep routines is crucial. Allow children to fall asleep in their bed without a bottle or being rocked to sleep. After the last nursing or bottle, enjoy some cuddling and quiet time. Some children do require gentle movement, rocking or swaying to soothing music to transition. But it is beneficial to allow them to go from this soothed and relaxed state to sleep on their own.

Establish nighttime rituals such as dinner, bathtime, reading, saying good night to all the stuffed animals ending by being put in the bed to fall asleep. By the end of the nighttime ritual, the infant will anticipate being placed in the bed to fall asleep on their own. They have learned this behavior by doing it repeatedly and consistently. They learn to welcome it.

As children become toddlers and move to their own bed, having these infant sleep patterns already firmly established is invaluable. The bedtime rituals may change over time but a set routine allows the child to settle into a relaxed body and mindset before bed.

After the routine some children may need gentle music or white noise to fall asleep. Turn that on as you tuck them in, then leave the room. 

The Ferber method for sleep was written decades ago and is considered the sleep bible by many.  There are many other books that address sleep issues. Pick one (or several), read it, educate yourself and make a plan.

Children who get inadequate sleep have more inattention, hyperactivity and behavior issues. They are more likely to overeat. Poor sleep affects development and academics. 

Children with ADD or ADHD often have sleep issues. If a child requires medication, these medications may aggravate sleep issues, especially if they are poorly timed. Work with your provider closely providing feedback to find the proper dosing and timing of these medications if needed.

Stress and anxiety should be addressed. Changes whether good or bad in a child’s life can cause stress. Sleep is often affected with any change whether it is moving to a new house, having a new sibling or a loss. If open communication, comfort, good sleep hygiene and time do not seem to be helping, consider therapy.

Illness as well as travel can throw a wrench into sleep schedules. When a child is ill you may need to attend to them during the night. Once they are well, you may find that they have trouble getting back to their previous sleep habits.  Travel, like illness, disrupts regular schedules. Gently but consistently reestablish the routines.

Parents are increasingly in the providers office seeking a supplement or even prescription medication to help their child sleep. Unless a child has certain medical conditions, this should not be necessary. Addressing the lifestyle issues is the long term solution. Limit screen time. Create schedules that incorporate plenty of daily physical activity, mental stimulation and consistent bedtime routines. When the body and mind are tired and schedules are kept, sleep will come.