Sleep Issues...What Can You Do?

    Everyone knows when you don't get a good nights sleep you probably are not going to be at your best the next day. Studies link intellectual performance to sleep and have found that  50% of children with ADHD suffer with sleep problems (which if you have a child with ADHD does not come as a shock) and that individuals with Autism actually “ have lower levels of melatonin, the naturally occurring hormone that helps regulate wakefulness and sleep cycles” (Carter, 2020). The population of children diagnosed with Autism is growing by the day and the amount of children with ADHD is also growing at a high rate. Many children with disabilities also have combined diagnosis with ADHD.  This then leaves many children with sleep difficulties which adds to behavior difficulties and intellectual difficulties. There are many many resources out there with multitudes of tips and suggestions just like the one I recently have found by Parents.com that provides parents with ways to assist their child with a better nights sleep. In this article they suggest many of the most common strategies given by developmental pediatricians and behavior specialists which I have listed below along with some that I have also found to be helpful in my home with my son. I will not pretend that he doesn't still struggle with sleep daily and frankly has since he was a toddler, but having a compilation of tips and strategies to refer to from a mom and educator that understands the fight might be helpful to others. Sleep difficulties are not only rough on the child who is having them but also on the caregivers who are trying to help them. In fact my son has been going through a bad bought of sleep right now and because of COVID and quarantining (I plan on posting on anxiety, COVID, quarantine and families of children with special needs soon). The following strategies are ones that I have used or that students of mine have used or parents have considered to help with better sleep:

Tried and True Tips and Strategies 

Sound machines

Calming environments

For example my son enjoys having a nest type setting where he can barrel into blankets and stuffed animals and feel enclosed and safe. 

Lighting adjustments

Blue lights, dimming switches, nightlights

Supplements such as Melatonin 

(Seek advice from your pediatrician before trying)

Snacks before bed and have an early dinner time

Solid schedules and routines at bedtime

Consideration of stomach difficulties 

(very common with children on the spectrum)

Weighted blankets 

(as mentioned in my previous blog)

Consider sensory struggles

Check to see what is preventing rest such as sheet texture, mattress comfort, pajama textures, etc...

Set boundaries and a Plan B

This is something I have done specifically for my son. We use many strategies before bedtime and at bedtime, but I know it is not going to work right away so he knows IF he wakes up he has to stay in his room (unless it is to use the bathroom) and there is a basket of books and a water that we set up for him to go to until he can 1. fall back asleep or 2. until its time to get up (he has an octopus watch that has his daily schedule from wake up to bedtime).

    These are not miracles, they will probably not work in the first, second or sometimes third try. Sleep struggles are stressful and take alot of trial and error. The best advice I can give is don't give up, get rest yourself (even if its a short nap) and reach out and lean on others. Know you are not alone and this mama is definitely struggling and working through it too!

👇Comment below if you have any strategies or tips you would like to share. I would also love to hear if any of these tips worked for you or your students!💜

❤Author- Lindsey Cruz- Special Education Mama and Teacher

References

Carter, Maria & Pacton, Jaime. (2020). 12 Sleep Tips for Kids with Special Needs-from Real Parents. Parents. Retrieved from Https://www.parents.com/health/special-needs-now/9-sleep-tips-for-kids-with-special-needs-from-real-parents/.