Sleep is a critical part of health, providing rest to the body and mind after each day's activities. Research shows that sleep plays an important role in restoring physiological and biochemical processes, consolidating memory and maintaining energetic balance. This can be even more important for neurodivergent children, who process things differently than neurotyical individuals. Meraki Health has compiled some sleep considerations to help your little ones get the rest they need.
Nutrition
Sleep can be disturbed by the consumption of sugar, dyes and preservatives, citrus and caffeine. Food allergies should be considered as well. It is important to check labels to ensure that you know exactly what your children are consuming.
The timing of food and drink can also impact sleep. Remain hydrated, but it is suggested to stop eating at least three hours before sleep.
Medications
Some medications can interfere with or promote sleep. For example, stimulant medications commonly used to treat ADHD can cause difficulty falling and staying asleep. However, melatonin is a synthetic form of a hormone our brains naturally produce to help us fall asleep.
Environment
In order to promote sleep, it is important to provide a calm environment. Choose a dark and quiet space that is clean, cool and well ventilated, free of distractions and promotes a feeling of security. Sleeping in the same location at the same time of day will signal the body that it is time to relax and will support a healthy sleep routine.
Routine
Having a bedtime routine assists in sleep. Turning off screens, limiting physical activity prior to bedtime, taking a warm bath, reading, listening to calm music and choosing items to regularly sleep with can assist.
Daily habits can also effect sleep. Exercise during the day, nutritious diets and supportive social interactions all promote restful nights.
Biology
Consult with your physician to rule out any medical conditions that may be impacting sleep. Common conditions associated with childhood sleep disturbances are sleep apnea, GERD/heartburn, seizure/neurological disorders, diabetes, anxiety and sensory processing disorder.
While sleep feels like that last part of each day, a good night's sleep is the first piece of the puzzle for showing up as your best. To discuss how your child's sleep patterns might be impacting their behavior and development, call Meraki Health at (618) 783-PLAY to arrange a consultation.
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