Sleep difficulties
Sleep is one of the most important things we need to stay happy and healthy. It allows our body and brain to rest and recover.
One person in the family having sleep difficulties can affect the sleep of everyone else in the family. Disability can affect sleep patterns adding to family stress.
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How much sleep is enough?
How much sleep we need each day is different for everyone and varies with age:
- Newborn babies - about 16 hours.
- Two-year-old children - about 12 hours.
- Thirteen-year-old children - about 8 hours.
Remember that everyone is different, so a two-year-old may sleep more or less than 12 hours. Lack of sleep generally results in:
- feeling tired and sleepy during the day
- feeling irritable and grumpy
- finding it harder to concentrate on different tasks.
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How our bodies tell us it is time to sleep
- Our brains play tell us when it's time to sleep. As the sun goes down, a chemical called melatonin sends a message to our brain telling us that it is dark outside and makes us feel tired. For children and adults with severe visual impairment, not getting these dark and light signals from the sun can disrupt their sleep-wake cycle, leading to sleeping difficulties.
- Our body’s internal temperature affects how we sleep. When our body temperature drops, we begin to feel sleepy. When our body temperature rises, we wake up. Knowing about our internal temperature is very important for working out why and when we sleep. For example, exercise can raise our internal body temperature for up to 6 hours, before beginning to fall. Therefore, if we were to go for a run at 8 pm, it may be difficult to fall asleep at 10 pm because out internal body temperature may not have dropped enough to tell our brain that it is time to sleep.
Note: a bath or shower does not affect internal body temperature and is great for relaxing muscles.
Sleep difficulties
When a child has difficulty falling asleep it can be stressful for the whole family. The child may cry or scream at bedtime, or may make up things (for example, needing a drink, monsters in the room) to avoid going to bed. Difficulty falling asleep may be affected by many things including:
- the child’s temperament – some children are more difficult to settle
- the parent give into the child’s tantrums and requests to stay up
- some medication can interfere with sleep
- exercise too close to bedtime
- caffeine before bedtime
- upset routines or lack of routines
- too much light or noise
- temperature (too hot or cold)
- difficulty getting comfortable in bed, due to disability
- daytime naps
- anxiety or fears
- illness or pain.
Sleep difficulties may include:
- having difficulty falling to sleep
- difficulty staying asleep or ‘night waking’ - one of the more common sleep problems experienced by children. There are several possible reasons for this. Most people experience ‘rousings’ where they wake briefly during the night and then fall back to sleep again. For children with severe disabilities, not being able to change positions in bed may mean that they can’t get back to sleep as easily.
- waking up during the night and not being able to go back to sleep - during the day children with this difficulty may appear tired or grumpy, or have trouble concentrating. Reasons may include sleep apnoea (the child stops breathing for a few seconds at a time) or seizures. If you think the child may have such problems – speak with the child’s doctor for more information.
Note: Not all children with a disability will have any or all of these difficulties.
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Things that can help children go to sleep
- Physical activity during the day - even if some of it is passive - that is, where other people do the moving of limbs or provide massage. However, remember - no exercise within 6 hours of bedtime.
- Having a day full of interesting things to see, hear and think about.
- No caffeine or chocolate within 4 to 6 hours of bedtime.
- A drink of warm milk before bed - can be calming and may assist sleep.
- A warm bath before bedtime - can help settle restless children.
- A set pattern or routine leading up to bedtime.
- A regular bedtime and waking time as a part of the child’s routine.
- A good sleeping environment - not too hot and not too cold, limited noise and a dark room - children need to feel safe and secure.
- A bed and mattress that suits the child and their disability - speak with an occupational therapist for more information.
Things that can help children stay asleep
- Make sure that sleep is not interrupted by noise – it doesn’t have to be absolutely silent but sudden, sharp or loud noises should be avoided where possible.
- Make sure that the child has used the toilet before bed.
- Don't allow the child to drink a lot of fluid before bed as this may lead to waking in order to use the toilet.
- Have a regular bedtime and wake-up time.
- Reduce as much as possible the times that it is necessary to wake a child during the night - for example, when the child needs to be turned during the night.
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Who can help with sleep difficulties?
Novita psychologists can help with sleep difficulties by providing more information about sleep, helping develop sleep routines, and providing ways to measure how well the child is sleeping. Other therapists may also be involved, for example, physiotherapists and occupational therapists may help with positioning and equipment, such as mattresses and beds for sleep.
Further information
View and download the following factsheets:
Disclaimer Detail: The above information on is of a general nature only and does not constitute advice. Novita Children's Services makes no representations, express or implied, as to the accuracy, usefulness, suitability or application of the information to a child's particular circumstances. Use of the information above is at your sole risk, and you should seek professional advice before acting or relying on the information. Novita Children's Services accepts no liability for any damages or loss that may arise from the use of, or any omission from, the information provided. In using this site, you are agreeing to the Terms and Conditions of Use for the site.