By: Dr. Isha Soni, Senior Occupational Therapist and Centre Head, Lexicon Rainbow Therapy & Child Development Centre, Pune
Often children refuse and resist bedtime at night. They want to drink water, go to the washroom, read another story, ask more questions and cuddle you for longer. The list is unending and they seem to remember everything just when you are trying to make them sleep. It’s an everyday exhausting negotiation to your preschooler (3 to 5 year old) to bed. Children often assume that they would miss out the fun if they fall asleep. Also sleep means “separation” from the parent to many kids. Often they find it difficult to fall asleep due to “dysregulation.” It means that their body and mind are not yet ready to wind down in a calm and organized state. Here are a few activities you can try out to help them be regulated before sleep.
- Linear Vestibular Input: Rhythmic and repetitive movements in the form of a blanket swing, a balance board, a house swing helps to release calming neurotransmitters in the brain making them feel more organized.
- Proprioceptive Input : This means heavy work activities like crashing on a pillow, doing an obstacle course , controlled jumps or sandwich squishes . Sandwich squishes mean your child lies on a pillow and then you place another pillow on your child and press down on him/ her gently.
- Oral heavy work : Blowing bubbles through a thick tube or doing cotton ball races can be fun !! But this is providing immense calming stimulation to your child to help him sleep.
- Repetitive tactile input : Even we do this so many times as adults and find it calming. Rubbing hands on a sequin pillow or a textured blanket is an example of such an activity. It sends calming signals to the brain.
But as parents we must ensure that we follow a sleep hygiene as well. It means healthy sleep habits. Also, what one does throughout the day does impact of how well one sleeps. Following are the suggestions:
Consistent Bed time – This will help children to know what to expect. Children generally have less self control and if they are sleep deprived they tend to become more impulsive and irritable. Having a fixed time and a routine before bed time will definitely prep them.
Eliminate screens in your bedroom – Your child should be off screen at least an hour before bedtime. Screens have a very stimulating effect on the brain and it further delays the child’s brain to wind down for the day.
Ensure your child has enough movement and heavy work activities during the day. Outdoor activities provide lot of movement stimulation and heavy work activities that helps to channelize their energy in the right way.
A lot also depends on your child’s sensory preferences and his daily routine. What maybe calming for one child may be stimulating for another. So, be a sensory detective of your child and identify his/ her preferences. You can then tweak the activities before bedtime accordingly.
