A great night’s sleep is essential for the health and wellbeing of your child, if they’re having a litte trouble achieving this, why not take a look at these tips courtesy of sensoryprocessinghub.humber.nhs.uk
- Encourage your child to be out in the morning sunshine and to get natural daylight.
- Increase proprioceptive and heavy work activities throughout their day (see proprioception resource)
- Utilise night time mode on electronics where possible. Limiting screen time in the 1 or 2 hours before bedtime. Blue light is alerting and can have a negative impact on melatonin production.
- Create a bed time routine which includes proprioceptive activities a maximum of 40 minutes before bed time e.g. relaxing yoga could regulate other senses before bed time.
- Relax in a quiet space before heading to bed with dim lighting and decreased sensory input e.g. visual and auditory stimulation.
- Relaxing using a rhythmic motion such as gently rocking in a rocking chair can be very calming.
- Choose a relaxing activity like reading, drawing, jigsaw puzzles, cards or knitting to wind down.
- Creating a good sleep routine makes the activity predictable and reassuring please see page on routine and predictability.
- Use a wheat bag or hot water bottle to provide comfort. A teddy or pillow with your perfume/aftershave on to help with separation.
- Allow your child to wear pyjamas which they find comfortable, allow them to shop for pyjamas with you (where possible) to select fabrics and designs they prefer removing tags and labels can also make nightwear more comfortable. A large shirt or nightie may be preferable if your child is tactile sensitive.
- Play soft, rhythmical music or white noise.
- Try lycra sheets/compression sheets, which provide calming, deep pressure, ensure your child can get out if they need to.
- Offer heavy body pillows, duvets or weighted soft toys. Ensure your child can get out if they need to and always follow manufacturers guidelines.
- Deep breathing or sucking may help the body feel more calm and ready for sleep; for example, blow up a balloon several times, drink room temperature water through a straw, or suck on a sugarless mint.
- Have a tight hug or play the ‘steam roller’ game (roll an exercise ball firmly over your child’s back while they lie on the carpeted floor or mat).
- Try using a sleep mask or black out curtains if your child is visually sensitive.
- Dim the lights and close the curtains prior to your child entering the room.
- A bed tent may help block out visual distractions if your child is visually sensitive.
- Avoid showering before bed, as this can be alerting, where possible opt for a warm bath.
- If your child is afraid of heights, try putting a mattress on the floor, or using a bed rail, to help them feel secure.
- Trial using a weighted blanket or wrapping your child up tightly in a blanket prior to bedtime and ensure they are supervised. Following all up to date guidance for weighted products and manufacturer’s guidance.
