Improve Your Child's Sleep

Sleep is vital to health. Sleep deprivation has been linked to inability to focus, irritability, increased anxiety, lowered immune function, and even depression and anger. Sleep is a time for restoration, growth and healing.

Unfortunately, many kids are not getting enough adequate sleep. This is especially true for children with autism and ADHD. Kids 5 to 12 years old need 9 to 12 hours each night. Lack of sleep can lead to impaired motor coordination, loss of good judgment, slower reaction time and poor memory.

Below are some tips to optimize the best sleep for your child.

Create a Healthy Sleep Routine

Start every morning with sunlight.

Having morning sun prior to 10am, helps to reset our “master clock” and circadian rhythms. Sunlight helps the body to balance important hormones such as cortisol and melatonin which are needed for normal wake and sleep patterns.

Maintain activity throughout the day

Keeping active, movement throughout the day and exercise help get the body ready for a restful night of sleep.

Establish regular sleep and wake times

Sleep in a cool, dark room

Add some white noise, such as a box fan

Reduce EMF’s in the bedroom

·        Electric and magnetic fields (EMF’s) have been shown to have an impact on sleep patterns. Lessen the EMF’s in the bedroom by:

·        Turning off all electronics and cell phones

·        Turning off Wifi

·        Removing watches and sleep monitors that may be effecting sleep

Nutrient Help

Nuerotransmitters responsible for sleep require specific nutrients from our diets for production. If these nutrients are not met in diet, supplementation may need to be considered.

Some specific foods and drinks that may be helpful in promoting sleep are:

·        Almonds

o   Loaded with many nutrients, most notably magnesium. 1 ounce provides 19% of DV of Magnesium which promotes sleep and relaxation

·        Tart Cherry juice

o   Provides multiple nutrients including magnesium, but also contains high levels of sleep-promoting hormone melatonin

·        Chamomile tea

o   Chamomile contains apigenin which is an antioxidant that promotes sleep and reduces insomnia.

·        Turkey

o   Excellent source of selenium, protein and the amino acid tryptophan which increases the body’s production of melatonin.

·        Passionflower tea

o   Passionflower has been shown in studies to reduce anxiety and increase the body’s own production of neurotransmitter GABA (gamma aminobutyric acid) which promotes sleep and relaxation

·        Fatty fish

o   High in both omega 3 fatty acids and Vitamin D-both of which are important for serotonin production. Serotonin is crucial for healthy sleep and waking patterns.

Supplements to consider

Magnesium

Miracle mineral! Supports healthy relaxation and sleep. Epsom salt baths are a great way to get magnesium. Add a few drops of lavender essential oil to enhance the effects. Magnesium threonate is another form of magnesium that is particularly helpful in promoting sleep.

Melatonin

Safe to use in low doses(start with 0.5 -1.0 mg) and for short periods of time (3-4 times per week for a few months). May cause nightmares in some individuals.

GABA

the primary relaxing neurotransmitter and can be very helpful in reducing anxiety and promoting restfulness.

Other Things to Consider

               Sometimes it seems we try everything and there seems to be no improvement. In these cases, it may be helpful to consider food sensitivities. Food sensitivities can increase many behaviors including lack of sleep. Elimination diets or food sensitivities testing may be warranted.

Additionally, medications the child is currently taking that could be interfering in their sleep or increased need for liver support may need to be considered.