strategies for children

who have difficulty

falling or staying
asleep
Cari Ebert, MS, CCC-SLP

www.cariebertseminars.com

If y o ur child is a mouth breather or Invite y o ur child to sleep in a sensory

snores/makes choking sounds/gasps for retreat, such as a fort or a tent set up in

air when sleeping...seek expert advice the bedroom

from an airway specialist (e.g., ENT, oral-

Avoid sugary snacks before bedtime
facial myologist)

Provide white noise during bedtime

Establish a CONSISTENT bedtime routine
(humidifier, fan, white noise machine)

Assess the physical environment to be

Use room darkening curtains in y o ur

sure it is conducive for sleep (consider
child's bedroom; face y o ur child's bed
lighting, noise, and temperature)
away from the windows
Offer a heavy quilt or weighted blanket in
Offer a special security blanket or stuffed
lieu of a traditional blanket (deep pressure
animal that is only available when in bed
can be calming to the nervous system)

Allow y o ur child to pick out which pajamas Have y o ur child pick out a character

to wear each night; consider buying new nightlight or a small bedtime lamp...or

pajamas in the child's favorite color or w it h hang up a strand of white twinkly lights

a favorite character on them

Provide a large stuffed animal or body

Offer compression clothing under the pillow for y o ur child to hug while sleeping

pajamas (this provides deep pressure);

Try moving the mattress onto the floor or
tights, leggings, or a "onsie" that is 1-2
set up camp in a sleeping bag
sizes too small are inexpensive solutions

Make sure y o ur child gets plenty of play-

Eliminate screen time 2 hours before bed;
based movement each day and limit
reading and rocking in a dimly lit room is a
screen time; humans need steady doses
better option for promoting sleep
of proprioceptive input to establish

Make a nest out of pillows on child's bed healthy sleeping habits