Sleep is an essential bodily function and is vital for you and your child’s mind and body to stay healthy, recharge and combat everyday stressors.
Without adequate sleep, a person can find that their body and brain struggles to function, leading to:
- Feeling tired or fatigued
- Mood disturbances (anxiety, irritability, depression)
- Memory or cognition problems (difficulty concentrating, remembering things, dealing with mental tasks at school etc.)
- Linked physical health issues (type 2 diabetes, high blood pressure, stroke)
It’s important to get enough sleep for you.
Everyone requires a different amount of sleep, however the average adult typically needs at least 7 hours of sleep per day. Children and teenagers typically need more than this.
Children, young people and adults can have different sleep phenotypes (morning lark, ambivalent, night owl). Knowing which one you are can help you find a sleep routine which works best for you and allows you and your child to wake up feeling rested and ready for the day ahead.
Sleep Problems and Barriers
Insomnia Disorder is a diagnosable disorder in which the individual often complains of poor sleep amount and quality.
Different types of sleep problems
- Difficulty falling asleep
- Difficulty staying asleep
- Sleep apnea (breathing problems which cause poor sleep)
Sleep problems can be caused by a variety of factors including health issues, mental health problems, behaviours (intense exercise/daytime napping) environmental factors, substances (caffeine/alcohol/sugar) or a mix of reasons!
Sleep problems can last over a long period due to a child or young person feeling anxious about not sleeping, unhelpful coping behaviours (chronic use of sedative sleep medication or distraction using technology i.e. phone or TV) or uncomfortable sleep conditions.
Healthy Sleep Practices
Environment plays an important part in getting a good night’s sleep and building ‘sleep associations’ for your child or teenager.
- Quiet environment
- Comfortable bed
- Thick/blackout curtains
- Reasonable room temperature (not too hot or too cold)
- Seasonally appropriate bedding or clothing (ideal temperature for you)
- 2 Hour Rule (your child should typically try and avoid eating, drinking, smoking, exercising, or using technology two hours before bed)
Things that can help with insomnia or sleep problems
- Establish a good sleep routine and environment
- Cognitive Behavioural Therapy (CBTi): if you struggle to get to sleep because of anxious thoughts, try using the Worry Tree!
- Mindfulness/Meditation
Rest
- Routine – Has your child or teenager good routines in place? Can any improvements be made? What’s working well for them, or us as a family?
- Environment – Do they have a comfortable and quiet place to sleep?
- Stimulus Control – Can they be supported to cut back on their use of technology before bed?
- Thinking – Is their mental health affecting their sleep? Do they need some more support?
Useful resources
NHS Every Mind Matters
Childline – Problems sleeping
Therapist Aid – Family Mindfulness Schedule (Worksheet)
Therapy Comic – Sleep
Apps
Calm – Meditation and Sleep app
Headspace – Meditation and Sleep Made Simple