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Sleep problems

Sleep is an essential bodily function, and is vital for your/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/fatigued
Mood disturbances (anxiety, irritability, depression)
Memory/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 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/young person feeling anxious about not sleeping, unhelpful coping behaviours (chronic use of sedative sleep medication/distraction using technology i.e. phone/TV) and/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/teenager.

Quiet environment
Comfortable bed
Thick/blackout curtains
Reasonable room temperature (not too hot or too cold)
Seasonally appropriate bedding/clothing (ideal temperature for you)
2 Hour Rule
(your child/young person should typically try and avoid eating/ drinking/ smoking/ exercising/ using technology two hours before bed)

Things that can help with insomnia/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/teenager good routines in place? Can any improvements be made? What’s working well for them/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?