Sleep Matters by Karen L. Alainz
Here are some sleep tips from Karen. To read her story, go to Overnight Success.
Counting sheep is a strategy that did not work for Joshua. But with trial and error, we did find success. Children with Attention Deficit Hyperactivity Disorder (ADHD), and children with other disabilities often don’t possess the skills needed to put themselves to sleep. They need to be taught these skills and you are your child’s very best teacher. Use one or all of the ideas below. Adapt them for your child. Before you know it, your little bundle of energy will be getting a good nights sleep and you will be getting a much needed break.
Bedtime Routine
Every child thrives when a routine is established. Routine is the foundation on which a good sleep can be built. Your routine might include reading a book, saying a prayer, tucking in a special stuffed animal or singing a goodnight song. Whatever you decide on, stick to it for at least a month before changing it. After all, a routine can’t be a routine unless it’s…routine.
Bread and Water
Limit snacks before bedtime. When we eat before bed, our body gets the message that it needs to stay awake. If your child is often hungry before bed, establish a time an hour before bedtime when he can have a snack. Limit the amount and of course stay away from sugar. If he’s thirsty, stick with water.
A Symphony of Sleep
If you are pretty sure your child would fall asleep if he’d just stay in his bed, make him a deal. Turn on a CD of soft instrumental music. Tell him that when the CD is done, then and only then, he can come and get you. Chances are that while listening to a 45-minute CD, he’ll be lulled to sleep. If he’s not, experiment with it. Change to a different composer, or a different instrument. Try a CD with nature-sounds, or you might even try a book-on-tape.
Think Journal
If your child can’t get to sleep because he is worrying or can’t stop thinking about something, start a journal for him. While he is lying in bed, ask him to tell you three things he is thinking about. Write them down in the Think Journal. Before you leave the room, remind him that those things are already written down, so you can talk about them in the morning. Sometimes that’s all a child will need. Knowing that his worries are written down, frees his mind and he will soon drift off to sleep.
Technology Turn-off
Establish a time an hour before his bedtime that is technology-free. That means no television, computer or video games. He can read, play a board game, play with toys or enjoy any other activity that doesn’t involve a screen. This technology-free time will limit the amount of stimulation he is receiving before bedtime.
Sleep Rewards
Sleep habits take time to establish. But once he is used to the routine, getting to sleep will become easier and easier. And just as important is the effect on you as the parent. When you are able to get an hour or two of alone-time in the evenings, you will be better able to cope with the next day’s challenges. It may take a little work and a lot of persistence now, but the long-term reward for both of you…is enormous.
