Sleep hygiene refers to the importance of establishing an appropriate bedtime routine and environment. Lack of good sleep hygiene is a common cause of sleep problems in children, especially those with special needs.

Tips to achieving good sleep hygiene

• Maintain regular bed and wake times – Our brain tries to regulate our sleeping pattern, and changes to normal waking and sleeping times can disturb this process. This means that it is also necessary to keep to these set times even at weekends (National Sleep Foundation).
• Ensure that your child falls asleep alone (Down Syndrome Information Network, 2004).
• Use the bedroom for bedtime only – Remove any toys or electrical equipment associated with daytime activities from the bedroom, so that the child can distinguish between what is appropriate in the day and isn’t at night time. It is also important that once the child has begun the nighttime routine, he/she should not return downstairs. This increases the awareness that it is time for bed (National Sleep Foundation, and Down Syndrome Information Network, 2004).
• Keep any naps during the day short and not too near bedtime (Down Syndrome Information Network, 2004).
• Ensure that the child’s sleeping environment is dark, comfortable, adequate temperature and quiet (National Sleep Foundation).
• There should be a consistent bedtime routine, which enables the child to be relaxed and ready to sleep (Down Syndrome Information Network, 2004).
• Do not give the child food immediately before bedtime – Going to bed on a full stomach may be uncomfortable (National Sleep Foundation) and so prevent the child sleeping. If the child is hungry, give them something small, such as a glass of milk. Also avoid large amounts of fluid before bedtime, and during the night.
• Avoid caffeine – Caffeine is a stimulant and can remain in the body for up to 12 hours in some instances (National Sleep Foundation).
• Do not use the child’s bedroom as a place of punishment to avoid the child having negative feelings towards it (Down Syndrome Information Network, 2004).
• Contact between parent and child should be keep to a minimum when the child should be sleeping as to avoid confrontation (Down Syndrome Information Network, 2004).

Example of a suitable evening routine

1. Have a light snack/ drink (avoiding caffeine)
2. Take a bath, ensuring that it is relaxing rather than stimulating
3. Put on bedclothes
4. Brush teeth
5. Read a short story, again avoiding too much stimulation
6. Make sure the room is quiet and a comfortable temperature
7. Put the child to bed
8. Say goodnight and leave the room.

References

Down Syndrome Information Network 2004, Managing Children’s Sleep Problems. Retrieved 4th November 2005, from http://www.down-syndrome.info/library/periodicals/pdst-news/06/3/001/pdst-news-06-3-001-EN-GB.htm

National Sleep Foundation n.d., Healthy Sleep Tips. Retrieved 3rd October 2005, from http://www.sleepfoundation.org