Sleep

What is Sleep?

Sleep is often seen as a time when we our bodies are inactive. In fact, the opposite is true. When we sleep our bodies go through complex processes. During sleep our muscles relax, and our bodies build and repair.

Sleep is primarily for the brain. It allows the brain to recover and turns information into memory. Without a good night’s sleep your brain finds it difficult to do this.

Think of sleep like pressing the save button on your computer. While you sleep your brain is not only saving memories it is strengthening them, reorganising them, picking out emotional details and helping us to develop insight and creative ideas.

Without sleep we: cannot concentrate, remember, have poorer mental health, get sick more often and are more likely to have accidents.

Sleep expert Matthew Walker breaks down the many effects of sleep deprivation on your brain and body. Video from TechInsider

Strategies for Parents to Improve Sleep Hygiene in Children and young People with SEND

Many children with SEND struggle with falling asleep, staying asleep, or waking up too early. They often experience difficulty winding down at night. Additionally, children with SEND may have trouble adhering to a consistent sleep schedule, making it challenging for their bodies to establish a healthy sleep routine. These disrupted sleeping patterns can lead to fatigue, irritability, and difficulties with attention and concentration during the day.

  • Create a predictable routine that signals the body it is time to wind down. This may include activities such as a warm bath, reading a bedtime story, or practicing relaxation techniques.

  • Set a specific time for your child to go to bed and wake up every day, even on weekends. Consistency helps regulate the body's internal clock and promotes better sleep quality.

  • Ensure the bedroom is calm, quiet, and dark. Use blackout curtains, earplugs, or white noise machines to minimize any disturbances that may disrupt sleep. Comfortable bedding and pillows are also important for a restful sleep.

  • The blue light emitted from electronic devices can interfere with the body's natural sleep cycle. Establish a "screen-free" time at least an hour before bed to allow your child's brain to relax and prepare for sleep.

  • Regular exercise during the day can help reduce hyperactivity and promote better sleep at night. Encourage your child to engage in activities such as swimming, biking, or playing outdoor games.

  • Engaging in exciting or stimulating activities close to bedtime can make it difficult for children with ADHD to settle down. Encourage calm and relaxing activities in the evening, such as reading or listening to soft music.

  • Offer a light, healthy snack before bedtime to help regulate blood sugar levels and promote sleep. Avoid sugary or caffeinated snacks as they can interfere with sleep patterns.

  • Teach your child simple relaxation techniques like deep breathing, progressive muscle relaxation, or guided imagery. These techniques can help calm the mind and prepare the body for sleep.

  • If your child takes stimulant medication consult with their doctor about timing. Adjusting the dosage or schedule might help to prevent medication-related sleep disturbances.

Want to not only fall asleep quickly but also stay asleep longer? Sleep scientist Matt Walker explains how your room temperature, lighting and other easy-to-fix factors can set the stage for a better night's rest.

Sleeping with Science, a TED series, uncovers the facts and secrets behind our nightly slumber.

Further Support

Wirral 0 - 19 Service

Welcome to the Wirral 0-19 Duty Service, your dedicated resource for all inquiries related to children and young people aged 0 to 19 years old. Our service will provide comprehensive support, guidance, and information to parents, caregivers, and individuals seeking assistance within the Wirral community.

At Wirral 0-19 Duty Service, we understand the importance of addressing the needs and concerns that arise during a child's life. Whether you have questions about parenting, education, health, or any other matter concerning children and young people, we're here to help.

You can reach out to us Monday to Friday 9am – 5pm by calling our dedicated contact number: 0151 514 0219

Chat Health

Young people can access confidential support and advice from a school nurse via 

ChatHealth – 07480 635538

Koala Northwest

Koala North West exists to provide children and their families with tailored practical and emotional support that improves wellbeing, reduces isolation and supports both children and care-givers to thrive.

Woodchurch Lane, Prenton, Wirral, CH42 9PH

Telephone: 0151 608 8288

Email: admin@koalanw.co.uk

MySleep

MySleep is a series of practical online resources that were developed by our Wirral Sleep Service to support families and professionals in encouraging good sleeping habits amongst children.

MySleep (mymind.org.uk)

Health Services in Schools Youth Workers

HSIS Youth Workers support young people in Wirral Secondary Schools, Wirral Sixth Form College and Wirral Met College.

Each school/college has a designated HSIS Youth Worker that provides young people with an opportunity to access confidential support on any issues which may be affecting them.

We provide support to young people on a wide range of issues and topics such as: building resilience, reducing risks, healthy relationships, sexual Health (including issuing condoms in some schools) drugs, alcohol, emotional health, Stress and Anxiety.

To find your youth worker visit their page.