ReST + SLEEP

Is your child frequently tired saying they can never sleep well? Rest and Sleep are activities related to obtaining restorative rest and sleep to support healthy, activeengagement in other occupations. Read more to see how OTs establish healthy sleep habits in your child:

Young girl sleeping on a sofa snuggled next to a puppy

Rest:

  • Encourage the child to take rest breaks throughout the day to avoid overstimulation

  • Collaborate with the child to create a schedule where difficult tasks that require a lot of energy occur at the time of the day when they have the most energy

Sleep:

  • Educate parents on reducing high water intake and snacks at bedtime to minimize the need for children getting up at night to use the bathroom

  • Ensure your child gets enough physical activity throughout the day

  • Ensure the environment has minimal noise or use a white noise machine

  • Reduce or eliminate lighting to avoid an interruption to the body’s natural sleep cycle

  • Reduce screen time prior to bed to calm the body

  • Encourage deep pressure activities prior to bedtime for a calming effect, such as arm and leg squeezes, yoga ball activities, meditation, or deep breathing

For infants & younger children:

  • Offer family training to develop healthy sleeping routines and provide education on: self-soothing techniques for infants, behavior management during bedtime routines, limiting activity before bed to avoid overstimulation, minimizing extra toys and blankets in the crib, creating an individualized sleep routine, and encouraging discussions with school staff to ensure carry over of established sleep routines during naptime

  • Collaborate with the child and family to create a visual schedule that outlines the steps to a bedtime routine (i.e., turn off the T.V, bathing, dressing, brushing teeth, reading a book)

For older children/teens:

  • Collaborate with your child to create a sleep log within an hour of waking up where the child can record sleep hygiene techniques that worked and didn't work for them each night - over time they will determine the best sleeping conditions to optimize sleep time

  • Encourage your child to reduce caffeine intake in the afternoon