Sleep Routines For Complex Learners
Nicole Braga-O’Neill, MS, OTR/L
Sleep routines and sleep schedules are often not talked about enough once a child grows out of infancy. But sleep routines, or lack of, still impact children and adults alike. Sleep hygiene is the quality of sleep one receives and how it impacts function. While you might not know it, sleep is one of many domains that Occupational Therapists can focus on as rest and sleep is one of nine areas of occupation defined by the American Occupational Therapy Association. After ruling out any medical connections to poor sleep patterns, here are some ideas from a Wolf OT to support a healthy sleep routine for your child.
Stay Scheduled!
First, like most habits, it’s best to begin with a consistent sleep and wake schedule. Although it’s nice to go off our routines on the weekends it can make that Monday morning drag even more difficult.
Support Independence & Routine
Visual schedules can support a child’s ability to execute their bedtime routine with more independence. It’s important to ensure that their bedtime routine stays consistent. The predictability of the bedtime routine keeps the body in a calmer state which will ease the transition to bedtime.
Incorporate Sensory Preferences
Your child’s specific sensory preferences are important to keep in mind while individualizing their bedtime routine. Some bodies need a lot of deep pressure and movement before bed to regulate and calm their body. At bedtime this can look like, rolling up like a burrito in a heavy blanket, bear hugs, or giving full body presses with a large pillow. Others require decreased stimuli, such as low lights, reading a book (or listening to an audiobook), and calming music. In addition, decreasing blue light from screens leading up to bedtime is beneficial for most. Additional sleep strategies could be a warm bath, calming scents (such as lavender), and various smooth textures (soft blankets, pajamas, or reading in a squishy bean bag before bed).
Full Belly = Full Night’s Rest
Food before bed is a great way to maintain a deeper sleep and prevent waking up for a middle-of-the-night snack or waking up “hangry” in the morning. It is best to think of snacks that are high in protein, healthy fats, and whole grains. Avoid foods with a high sugar content or that may make your stomach too full which could make it uncomfortable to lay down.
Make Their Room Their Own
Finally, set up the bedroom to the child’s comfort to optimize a successful transition. Start with the type of bedding that may suit their needs, such as cooling sheets, fitted or lycra sheets, and heavy vs. lightweight blankets. Lighting is important and can be easily modified to the child’s comfort with night lights or various window treatments (i.e. room darkening). Lights that are scheduled or put on timers can be synced to the routine and dim when it is bedtime, and brighten when they are scheduled to get up. Various sounds can create a tranquil environment, such as white noise, brown noise, ocean waves, or lullabies. Temperature variations will also support a deeper sleep. Be aware that fans provide a light input which may be uncomfortable for some children. The bedroom set-up is a great opportunity to personalize your child’s sensory input and allow them to take some ownership and bring awareness to their body’s needs.
We all know the importance of a good night’s sleep but many Complex Learners may struggle with settling for the night, falling asleep, and even staying asleep. When you build a bedtime routine with your child’s specific needs in mind, you’re setting them (and you!) up for sweet dreams! Want to get notified when there’s a new World of Complex Learners blog post?