What do we really know about sleep? Have you ever thought about how you feel when you haven't gotten enough sleep? Does it have an impact on your attention span? Are you more irritable than usual? I believe the answer to these questions is a resounding YES!! Children are no exception, and we appear to be in the midst of a sleep-deprivation epidemic.
During my time working as a CAMHS children's therapist, I saw the impact of sleep deprivation on a child's mood and behaviour on numerous occasions. As a result of this realisation, I decided to join in The Sleep Charity's Sleep Practitioner course to gain a deeper knowledge of the problem. I'm proud to announce that since receiving this training, I've gone on to assist hundreds of individuals. I also find myself assisting teachers, who are increasingly being forced to intervene and speak with parents about their children's sleeping habits. These teachers are aware of the negative influence that a lack of sleep has on a child's school life, both academically and mentally. This may seem like another another item on a never-ending to-do list, but if we can assist parents in doing it right, the benefits will be plentiful. The Impact of Sleep-DeprivationDid you know that a sleep-deprived child would exhibit almost identical symptoms as a child with ADHD? This little-known truth was revealed to me by an ADHD nurse who works in the same town as me. This explained a lot, because the majority of the children I counselled in schools were brought to me because of behavioural difficulties. Children did, in fact, in several of the schools where I worked. Clearly parents and children need more education in sleep and the effect it has when they don’t get enough Zzz’s. Realising this led me to begin my quest in helping children and young people understand sleep hygiene. Changing a behaviour pattern is always going to be tricky, I mean which young person or indeed parent has the desire or energy to make these types of changes? It’s a balancing act between recognising the effects of poor sleep versus putting the effort in and maybe having tricky bedtimes for a few weeks. Top Tips for Better SleepSo, what constitutes a good sleep pattern, and how do you go about putting one in place? Well, any bedtime ritual is a good routine; simply having one is critical when it comes to mental wellness. Here are the top ideas I provide parents when I work with them to help their child achieve a better night's sleep. 1. Create a Calm Sleeping Environment The sleep pattern that I assist with begins with an examination of the setting in which sleep will take place: the bedroom! Parents frequently show me their child's bedroom, from the high-tech television mounted on the wall to the lovely, complex mural that adorns their children's walls. What parents should think about is how this would appear to their young children when it becomes dark. 2. Clear the Clutter The next thing to think about is how tranquil the child's room is. I'm not the "neat house police," but it's necessary to assess their bedroom's cleanliness. I understand that youngsters play in their bedrooms because space is limited, but if their bedroom is a mess, the child will find it difficult to relax, as “a tidy house is a tidy mind” and all that. 3. Dim the Lights and Scrap the Screens I often advise parents to think about how much light a child's room gets. Is there a night light in this child's room? What about the fairy lights hanging around a child's bedhead? Unfortunately, any type of light is a nemesis of sleep; here's the science. To fall asleep, we all (including adults) require darkness. I frequently ask parents and teachers if they understand why using any form of device before going to bed is not a good idea. The reason for this can be anything from a blue light to an overactive mind. The truth is that Melatonin production is the key. It's simple: any type of light inhibits Melatonin production, making it difficult to fall asleep.
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September 2021
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