Sleep disturbances in children with special needs may have neurological, physical or behavioral causes. They are common in children with many conditions, including ADHD, autism spectrum disorders and seizure disorders. Poor sleep contributes to behavioral problems and may cause an increase in symptoms in some children. It also has a negative impact on school performance. Getting a good night's sleep is important for your child's health.
Physical Exercise
In "The Effects of Aerobic Exercise Timing on Sleep Architecture," Kimberly Fairbrother reports that exercise early in the morning is most effective at promoting longer and deeper sleep in the evening. Develop a morning routine that includes physical play or walk to school, if possible. For every hour that children spend in sedentary activities like watching television or playing video games, they will take three additional minutes to get to sleep at night, so physical activity later in the day can also be beneficial. Avoid physical exercise or play in the evenings because it can make it more difficult for children to sleep, particularly for children with hyperactivity.
Bedtime Routine
Choose activities that cause children to physically and mentally slow down as they prepare for bed in the evening. Create a schedule of activities including bath time, snack, a story or quiet play to help your child anticipate the bedtime routine. A predictable routine helps to reduce anxiety in some children with autism and anxiety disorders. Use pictures to create the schedule if your child's disability affects his reading. Avoid television and computer games in the hour before bed, because exposure to light from the screen may have an impact on sleep, according to the results of the Sleep in America poll conducted by the National Sleep Foundation in 2011.
Relaxing the Body
Progressive relaxation exercises help children to notice and release physical tension. Have your child lie in bed with her eyes closed. In a quiet voice, tell her to tense and then relax each area of her body, beginning at the toes and moving up to her head. For children with cognitive or language disabilities, simplify the words you use or lightly touch each part of the body as you give verbal prompts. Practice these techniques before bedtime with pictures, or by demonstrating them yourself, to teach a child who resists being touched or cannot understand verbal directions. The process of tensing and relaxing muscles affects the body the same way as stretching or yawning and results in a more relaxed body, according to the University of Cambridge Counselling Service.
Relaxing the Mind
Teach your child to redirect his thoughts from things that worry or excite him to pleasant, neutral thoughts. For children with memory or communication disabilities, try using snapshots of pleasant family events or favorite places to help him focus on something calming. Other mental exercises that compete with worrying are counting and reciting the alphabet, prayers or poems. Remove triggers for worry from the bedroom by relocating your child's homework area or other items he associates with stress.
References
- "Child and Adolescent Psychiatry"; Michael Rutter, et al.; 2002
- "Clinician's Guide to Treating Stress After War"; Julia M. Whealin, et al.; 2008
- BBC News; Study Nails Secret of Child Sleep; 2009
- Appalachian State University; The Effects of Aerobic Exercise Timing on Sleep Architecture; Kimberly Rose Fairbrother; 2011
- National Sleep Foundation; Annual Sleep in America Poll Exploring Connections with Communications Technology Use and Sleep; 2011
- University of Cambridge University Counselling Service: Relaxation
