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Lots of young children find it difficult to settle down to sleep and will wake up during the night.
For some people, this might not be a problem. But if you or your child are suffering from a lack of sleep, there are some simple techniques you can try.

Every child is different, so only do what you feel comfortable with and what you think will suit your child.

If your child will not go to bed

Decide what time you want your child to go to bed.

Start a "winding down" bedtime routine around 30 minutes before the time that your child usually falls asleep. Bring this forward by 5 to 10 minutes each week - or 15 minutes if your child is in the habit of going to bed very late - until you get to the bedtime you want. Read more about bedtime routines and how to help your child to sleep.

Set a limit on how much time you spend with your child when you put them to bed. For example, read only 1 story, then tuck your child in and say goodnight.

Give your child their favourite toy, dummy (if they use one) or comforter before settling into bed.

Leave a dim light on if necessary.

If your child gets up, keep taking them back to bed again with as little fuss as possible.

Try to be consistent.

You may have to repeat this routine for several nights.

If your child will not go to sleep without you

This technique can help toddlers (over 12 months) or older children get used to going to sleep without you in the room.

It can also be used whenever your child wakes in the middle of the night.

Be prepared for your child to take a long time to settle when you first start.

You can use strokes or pats instead of kisses if your child sleeps in a cot and you cannot reach them to give them a kiss.

Follow a regular calming bedtime routine.

Put your child to bed when they're drowsy but awake, then kiss them goodnight.

Promise to go back in a few moments to give them another kiss.

Return almost immediately to give a kiss.

Take a few steps to the door, then return immediately to give a kiss.

Promise to return in a few moments to give them another kiss.

Put something away or do something in the room then give them a kiss.

As long as the child stays in bed, keep returning to give more kisses.

Do something outside their room and return to give kisses.

If the child gets out of bed, say: "Back into bed and I'll give you a kiss".

Keep going back often to give kisses until they're asleep.

Repeat every time your child wakes during the night.

More sleep tips for under-5s

Make sure you have a calming, predictable bedtime routine that happens at the same time and includes the same things every night.

If your child complains that they're hungry at night, try giving them a bowl of cereal and milk before bed (make sure you brush their teeth afterwards).

If your child is afraid of the dark, consider using a nightlight or leaving a landing light on.

Do not let your child look at laptops, tablets or phones in the 30 to 60 minutes before bed - the light from screens can interfere with sleep.

If your child wakes up during the night, be as boring as possible to avoid exciting them and leave lights off.

Avoid long naps in the afternoon.

Help your disabled child to sleep

Sometimes children with long-term illnesses or disabilities find it more difficult to sleep through the night. This can be challenging both for them and for you.

The charity Contact has more information about helping you and your child sleep.

Scope also has sleep advice for parents of disabled children.

More help with children's sleep problems

It can take patience, consistency and commitment, but most children's sleep problems can be solved.

If your child is still having problems sleeping, you can talk to your health visitor.

They may have other ideas or suggest you make an appointment at a children's sleep clinic, if there's one in your area.

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Lots of young children find it difficult to settle down to sleep and will wake up during the night. For some people, this might not be a problem. But if you or your child are suffering from a lack of sleep, there are some simple techniques you can try.

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Sleep apnea in children with craniofacial syndromes

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Sleep apnea in children with craniofacial syndromes

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Whilst snoring and obstructive sleep apnoea are relatively common diagnoses in paediatric ENT, children with craniofacial syndromes take the problem to the next level. Robert Nash and Michelle Wyatt describe the Great Ormond Street multidisciplinary approach to treating this complex group. Craniofacial syndromes comprise of a group of rare conditions leading to significant dysmorphism of the cranium, maxilla and mandible. Broadly speaking, these syndromes may be divided into those characterised by either craniosynostosis, or clefts.
The term craniosynostosis refers to a group of conditions causing the premature fusion of the cranial sutures, with consequent effects on the development of the skull, face and brain. This can lead to raised intracranial pressure, subluxation of the globe and upper airway obstruction. In syndromic craniosynostosis, this process is associated with fibroblast growth factor receptor (FGFR) gene mutations [1].

Craniofacial syndromes associated with cleft comprise a more heterogenous group, in which mandibular hypoplasia is commonly an important feature. The most notable of these syndromes is Pierre Robin sequence, although numerous other syndromes including Treacher Collins, Nagar and Stickler syndromes are also included.

Otolaryngologists may see patients with these syndromes for a variety of reasons. These groups have a high incidence of hearing loss, distressing rhinological symptoms and speech delay. Most notably however, upper airway obstruction is common and may be severe. It is not uncommon for these patients to be at the most severe end of a spectrum ranging from 'simple snoring', through obstructive sleep apnoea (OSA) and on to daytime stertor and desaturation.

The anatomical nature of this upper airway obstruction varies between each syndrome. Broadly speaking, however, syndromic craniosynostosis is associated with maxillary, and consequently midface, hypoplasia. This worsens the nasal airway and leads to a restricted and crowded pharynx [2]. In cleft syndromes, mandibular hypoplasia with glossoptosis may lead to obstruction at the level of the tongue base [3].

The prevalence of upper airway obstruction is sufficient for screening sleep studies to be performed on patients referred to craniofacial teams. The incidence of OSA in syndromic craniosynostosis is about 50%, and in Pierre Robin sequence may be around 80%. Overall, the odds ratio for a diagnosis of OSA in children with any craniofacial anomaly is 38 [4]. A number of patients will already have airway adjuncts in place to manage the airway prior to referral to specialist teams. This is indicative of the severity of obstruction that may be constantly symptomatic, rather than only manifesting itself during sleep.

"Management of sleep disordered breathing in children with craniofacial syndromes is a multidisciplinary process in which neurological, ophthalmological and airway compromise has to be considered."

When screening this patient group, formal polysomnography is preferred to pulse oximetry. There are a number of reasons for this. Most importantly, central sleep apnoea may be a confounding factor. This is particularly relevant in patients with craniosynostosis and consequent raised intracranial pressure. Other neurological comorbidities are more common in these patients and may confound the findings of oximetry. Furthermore, it is recognised that these patients may present with 'respiratory effort related arousals' (RERAs) and consequent sleep disordered breathing (SDB) even in the absence of desaturation.

Transcutaneous carbon dioxide monitoring can help assess the degree of obstruction and the effect it has on the patient's physiology. It is not uncommon for sleep studies to be repeated. This may be indicated by a disparity with clinical impression, unrepresentative sleeping conditions or to assess response to airway adjuncts. Broadly speaking, it is useful for clinicians to have as much data available as possible when making treatment decisions that may have significant ramifications for the patient and their family.

The management of OSA in these groups of patients is highly challenging, and is best conducted in a multidisciplinary setting. The methods used to treat OSA have significant overlap with methods used to treat adult and paediatric OSA, although some techniques specific to these patients are also used.

In common with general paediatric practice for the management of SDB, there is a role for adenotonsillectomy in this patient group. It is, however, clear that adenotonsillectomy is much less effective at relieving SDB in patients with craniofacial syndromes. This is particularly true for children with 'cleft syndromes' such as Pierre Robin syndrome. Adenotonsillectomy has limited efficacy in improving the airway at the site of the tongue base. Furthermore, in patients with cleft palate, adenoidectomy may be relatively contraindicated.

In these situations, it is not uncommon for a partial adenoidectomy to be considered, dependent on the severity of OSA, the degree of adenotonsillar hypertrophy and speech development. Adenotonsillectomy is more commonly used in syndromic craniosynostosis, and it is credited with a reduction in the need for tracheostomy [5]. However, the evidence is mixed, and it is therefore not undertaken in every patient with SDB, but rather is an option for consideration during a multidisciplinary assessment.

Continuous positive airway pressure (CPAP) devices are also used in these patients. A need for relatively high airway pressures, a paediatric patient group and suboptimal treatment efficacy make compliance with treatment challenging. However, CPAP may be a safe and reliable option that may allow surgical management to be deferred.

Figure 1: A nasal prong in place in a child with syndromic craniosynostosis.

Another strategy that may defer definitive management of SDB is the use of nasopharyngeal airways or 'nasal prongs', see Figure 1. These may be placed to bypass nasal and nasopharyngeal obstruction, and their presence may 'stent' oropharyngeal obstruction. As such these may be used in patients with Pierre Robin [6] and craniosynostosis.

Tracheostomy is considered the definitive management strategy for OSA in all patient groups. However, in a general adult or paediatric population it is only very rarely undertaken solely for this indication. The exception to this is in children with craniofacial syndromes, where tracheostomy is considered much more frequently. This is largely due to the severity of the upper airway obstruction, although concomitant glottic pathology and planned craniofacial surgery may also predispose to tracheostomy. However, tracheostomy is not without risk, and maintenance of a tracheostomy in a child is difficult and significantly impairs quality of life for the child and family. It is a recognition of these problems that has led increasingly to the use of other management strategies.

Craniofacial surgery is undertaken for a variety of reasons in these patients. Cosmesis, raised intracranial pressure and proptosis may all be addressed with these procedures, particularly in patients with craniosynostosis. The airway is also an important consideration, and the timing of this surgery does take into account the severity of the upper airway obstruction. For a proportion of patients these procedures are effective in providing an improved airway [7,8], however, it can be difficult to predict which patients will benefit and which will continue to have airway obstruction. These operations are major undertakings, with recognised morbidity, and intensive postoperative care is required. If performed at an early age, revision may be required at a later date as the child grows.

In summary, management of sleep disordered breathing in children with craniofacial syndromes is a multidisciplinary process in which neurological, ophthalmological and airway compromise has to be considered. There is an important role for the otolaryngologist, respiratory physician, craniofacial surgeon and paediatrician in balancing the appropriate interventions with the manifestation of these challenging pathologies.
References
1. Agochukwu NB, Solomon BD, Muenke M. Impact of genetics on the diagnosis and clinical management of syndromic craniosynostoses. 2. de Water VR, Saridin JK, Bouw F, Murawska MM, Koudstaal MJ. Measuring upper airway volume: accuracy and reliability of Dolphin 3D software compared to manual segmentation in craniosynostosis patients.3. Salerno S, Gagliardo C, Vitabile S, Militello C, La Tona G, Giuffrè M, et al. Semi-automatic volumetric segmentation of the upper airways in patients with Pierre Robin sequence. 4. Lam DJ, Jensen CC, Mueller BA, Starr JR, Cunningham ML, Weaver EM. Pediatric sleep apnea and craniofacial anomalies: a population-based case-control study. 5. Amonoo-Kuofi K, Phillips SP, Randhawa PS, Lane R, Wyatt ME, Leighton SE. Adenotonsillectomy for sleep-disordered breathing in children with syndromic craniosynostosis. 6. Abel F, Bajaj Y, Wyatt M, Wallis C. The successful use of the nasopharyngeal airway in Pierre Robin sequence: an 11-year experience. 7. Tahiri Y, Viezel-Mathieu A, Aldekhayel S, Lee J, Gilardino M. The effectiveness of mandibular distraction in improving airway obstruction in the pediatric population. 8. Mathijssen I, Arnaud E, Marchac D, Mireau E, Morisseau-Durand MP, Guérin P, Renier D. Respiratory outcome of mid-face advancement with distraction: a comparison between Le Fort III and frontofacial monobloc. Childs Nerv Syst 2012; 28(9):1447-63. J Oral Maxillofac Surg 2014; 72(1):139-44. Neuroradiol J 2014; 27(4):487-94. Laryngoscope 2010; 120(10):2098-105. J Craniofac Surg 2009; 20(6):1978-80. Arch Dis Child 2012; 97(4):331-4. Plast Reconstr Surg 2014; 133(3):352e-359e. J Craniofac Surg 2006; 17(5):880-2.

Declaration of competing interests: None declared.

ABOUT THE AUTHORS

Robert Nash is an ENT registrar currently working at Northwick Park Hospital. He qualified from Oxford in 2007, and has undertaken his training in the Oxford and London deaneries. Michelle Wyatt was part of the North Thames Training Programme in Otolaryngology and her Fellowship in Paediatric ENT was undertaken at Great Ormond Street Hospital. She joined the consultant staff there in October 2004 and at the same time became an Honorary Senior Lecturer at the Institute of Child Health, University of London. Her practice is purely paediatric and includes the management of complex airway pathology, congenital anomalies of the head and neck and she is the ENT surgeon to the GOS craniofacial team. She has a special interest in rhinological problems and has responsibility for the patients with mucopolysaccharidosis and cystic fibrosis.www.michellewyatt.com

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Sleep apnoea in children with craniofacial syndromes

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Whilst snoring and obstructive sleep apnoea are relatively common diagnoses in paediatric ENT, children with craniofacial syndromes take the problem to the next level. Robert Nash and Michelle Wyatt describe the Great Ormond Street multidisciplinary approach to treating this complex group.

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NHS Guide for New Parents and sleep deprivation

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NHS Guide for New Parents and sleep deprivation

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Looking after a baby can be really tiring, especially in the first few months after the birth, when your child is likely to wake several times during the night.
Most parents cope with a certain level of tiredness. But if you're feeling low, bad tempered and unable to cope or enjoy things, you need to find a way of getting more sleep, or at least more rest.

Here are some tips that may help you feel more rested.

Sleep when your baby sleeps

Try to rest when your baby sleeps. It might be tempting to use this time to catch up with housework or other chores, but sometimes getting rest is more important. Set an alarm if you're worried about sleeping for too long.

Get an early night

Try to go to bed really early for, say, 1 week. If you can't sleep when you go to bed, do something relaxing for half an hour beforehand, such as soaking in a hot bath.

Share the nights if you can

If you have a partner, ask them to help. If you're formula feeding, they could share the feeds. If you're breastfeeding, ask your partner to help with nappies or dressing in the morning so you can go back to sleep.

Once you're into a good breastfeeding routine, your partner could occasionally give a bottle of expressed breast milk during the night.
Find out more about expressing and storing breast milk

Ask friends and relatives for extra support

You could ask a relative or friend to come round and look after your baby while you have a nap.

If you're on your own, you could see if a friend or relative could stay with you for a few days so you can get more sleep.

Understand your baby's sleep patterns

The phase when your baby wakes several times a night won't last forever. As babies get older, they sleep for longer periods.

Find out more about how much sleep babies need, what to expect, and how to help your baby to sleep.

Try to do more exercise

When you're feeling tired, doing more exercise may be the last thing you feel like doing. But regular exercise can help you feel less tired.

Walking is one of the easiest forms of exercise. Try to get out for a walk every day with your baby, even if it's just to the shops.
Find out more about keeping fit and healthy after having a baby

Try relaxation exercises

As little as 5 to 10 minutes of deep relaxation may help refresh you. You can learn relaxation techniques online, or go to the library for books or DVDs.

Start by trying this simple breathing exercise that you can do anywhere.

Do not let stress get on top of you

Sometimes you can feel tired because you're stressed. If you can do something about the stress, you might find it easier to cope, even if you can't get any more sleep.
Find out more about coping with stress after having a baby

Be aware of the signs of postnatal depression

If you can't sleep at night even when your baby is asleep or you feel tired all the time, these could be signs of postnatal depression.

Other signs include feeling down or hopeless and not enjoying the things you normally enjoy.

If you think you may be depressed, talk to a GP or health visitor as soon as possible so you can get the help you need to make a quick recovery.
Find out more about postnatal depression

Where to get further help

If you're feeling really tired and struggling to cope, talk to a GP or health visitor. Find out about services and support for parents.

The Cry-sis website offers advice on coping with a crying or restless baby. You can call their helpline free on 0800 448 0737. It's open 7 days a week from 9am to 10pm.

The Family Lives website has a free helpline you can call for information and support on parenting or family issues. The number is 0808 800 2222 and it's open Monday to Friday, 9am to 9pm, and Saturday and Sunday, 10am to 3pm.

The Home-Start website offers support to parents and carers through a parent-helper visiting scheme.

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Tips for coping with tiredness and sleep problems when you have a new baby, with advice about how to relax, get more sleep and deal with stress.

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Helping children with complex needs to sleep

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Helping children with complex needs to sleep

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Sleep problems affect a child's learning, behaviour, mood and health, and the physical and mental wellbeing of the whole family.

There are some factors beyond your control that can affect your child's sleep. You should get advice from a medical professional if:

your child is in pain

your child's condition can disrupt sleep

your child's medication can affect sleep

Most sleep problems are caused by behaviours that they have learned. Teach your child to self-settle at the onset of sleep so that when they naturally wake during the night, they will be able to fall back to sleep on their own.

You could also try talking to your child to find out if they cannot sleep because they're worried about something. Do this during the day, not at bedtime. Speak to your doctor if you think your child might have anxiety.

Before bedtime

Spend time with your child doing a quiet activity like play dough, massage, jigsaws or colouring as part of their bedtime routine.

Do the bath or shower just before bed, or earlier if your child finds a bath too exciting.

Make sure your child has a supper snack at the start of their bedtime routine if they are still hungry. Bananas, honey and porridge, warm milk, almonds, peanut butter, yogurt and cheese can help your child get to sleep.

Read more about sleepy foods.
In the bedroom

Put away or cover toys, bright colours and noisy items from the bedroom to make it feel calm.

Make sure the bedroom is dark enough. Use Velcro blackout kits or blackout blinds to keep light out.

The best temperature is 16 to 18 degrees Celsius, but try to find out what your child finds comfortable.

Lie on your child's mattress to see if it's comfortable. If possible, ask how it feels to your child.

Settling your child when they wake up

Show your child that you're there to reassure them, but try not to stimulate them.

If they fall asleep with a light on or listening to music, keep these on to avoid potential night wakings due to a change of environment.

Repeat the same phrase, such as "It's time to sleep."

Avoid making eye contact.

Keep the lights off or use a night light.

It's important to wake your child at the same time every day. This includes weekends and school holidays. If you follow this advice for at least 3 weeks, your child's sleeping pattern should get better.

If you have a partner, try to take turns being responsible for your child's sleep. That way at least someone can get a good night's rest.
Keep a sleep diary to monitor your child's sleep patterns and what affects them.
Scope's sleep services

We run sleep services that support families of children with additional needs, aged between 2 and 18, who have severe sleep problems.

These services provide workshops, clinic appointments as well as support by telephone and email.
Scope's Sleep Right service Scope's Sleep Right podcast
If you have any medical concerns, you should contact your Paediatrician or GP.

Talking about how you feel

Speaking to other parents with disabled children can be a good way of getting support and advice.

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More help with sleep problems

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Helping your child to sleep | Disability charity Scope UK

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Most sleep problems are caused by behaviours that your disabled child has learned. Here are some tips on how to help your child to sleep.

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An Interview with Chris Hoyle on autism and sleep

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An Interview with Chris Hoyle on autism and sleep

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From the National Autistic Society

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Autistic children and sleep: an interview with Chris Hoyle

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Chris Hoyle discusses sleep difficulties experienced by autistic children and young people

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Guide from the National Autistic Society

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Dr Georgia Pavlopoulou is an autism researcher and a teaching lecturer at UCL, IOE Department of Psychology and Human Development. Here Dr Pavlopoulou discusses research that explores young autistic people’s own sleep experiences.

Research has shown that most autistic people experience sleep problems throughout their life (Richdale and Schreck, 2009). The most common sleep problems include (Malow et al., 2006, Miano et al., 2007, Giannotti et al., 2008)

sleep onset delay

frequent night-time waking

shorter total sleep time.

Sleep is a strong predictor of quality of life (Deserno et al., 2019) and is related to cognitive and behavioural functioning. Despite the importance of sleep on many domains, it is still unclear from first-hand accounts what helps autistic people to sleep.

The purpose of this study was to explore, together with autistic adolescents, their sleep-related practices during the day and before bedtime that contributed to a good night’s sleep.

Paediatric sleep complaints are often problem-driven and developmentally focused, as they based on parental reports of their children’s sleep. However this study focussed on autistic adolescents own experiences of sleep and what constitutes a ’good night’ of sleep.

The first line of treatment for many autistic young people who struggle to fall asleep, or to stay asleep during the night, is introducing sleep hygiene rules. These are a set of sleep-related and lifestyle habits thought to aide better sleep, for example not viewing screens before bed and making sure a bedroom is dark. For some autistic people this might feel like one more pressure to comply with mainstream rules written by, and for, non-autistic people.

The study

I wanted to explore participants’ sleep experiences and what they perceive as helpful. This study adopts an experience sensitive approach that could, and should, complement other much-needed biomedical approaches to sleep research and practice.

I asked 54 autistic adolescents, aged 12 to 17 years, to generate their own photos and use objects and words to introduce subjects and ideas that are meaningful and important to them, around the following themes:

the place they sleep and its surroundings

activities or objects that are related to their sleep habits

activities, objects or people that show situations that are related to daytime and night-time activities that help them to fall or stay asleep

objects, people or drawings that show or are related to the bedtime thoughts and activities that help them to fall asleep

objects, drawings or actions that show how they feel or think about their sleep.

This qualitative approach meant the autistic adolescents were active participants across key stages of data collection and data analysis. This research shares interesting ideas for improving sleep routines that come directly from autistic teenagers.

What did the research tell us

The results identified four key factors that may play a role in the sleep experiences of autistic young people:

focused interests

physical activity

sensory autonomy during bedtime

having more control and choice in their daily lives.

Focused interests

Spending time on their focussed hobbies and interests before bedtime helps distract the teenagers from the stresses of the outside world, even in cases when traditional sleep hygiene rules were not followed (e.g., avoiding screen time or games before bed). Such activities feel familiar, comforting and predictable.

“It [drumming] helps me to release all energy, I am only allowed to have a short session before bed, like 15 min or so (…) It feels relaxing after”

“I am all smiley and happy, like some time ago when I constructed my own castle and a house for my dog in Minecraft (…) it is not real life, and that is the best thing about it”

Physical activity

Opportunities to exercise in their own time, doing activities they choose, was helpful and cultivated positive feelings.

"I love playing with my basketball … not in a team, alone, shooting. I am very good at shooting. I love my ball. (…) because I relax and when I relax I get tired and get to sleep faster.“

“Swimming (…) I think I sleep faster on days I had a swim”

Exercise has been shown to reduce and stabilize cortisol levels over time (McDonnell et al., 2015, pp. 311–322) which can have a positive effect on sleep.

Sensory autonomy during bedtime

This study highlights the importance of sensory issues in relation to sleep, such as touch, feel and smell of nightwear and bedding, for example. Autistic adolescents explained that they had personalised the sleep hygiene rules to fit their need to achieve the right level of sensory stimulation.

“I am sensitive during sleep time. Having a specific set of clothes helps me focus less on my skin sensations."

“If I hold this [pointing to the photo of her holding a soft bunny toy] then I know where my hand is (…) My body is more comfortable.”

Additionally, sharing intimate and predictable time with family members provides essential emotional warmth and safety which is valued by autistic young people as a facilitating factor when they try to have a good night’s sleep.

Sense of agency during day time

The research highlighted the importance of the daytime ‘feel good’ factor on quality of sleep. The feel good factor includes activities, interests, learning and social experiences, within and outside of school, that meet their needs. Being able to have more control and choice on how to spend time at school and home may cultivate positive feelings that promote better sleep.

“Happy thinking in bed (…) knowing that I will speak to people I like at school helps me fall asleep (…) it is all about happy thinking sometimes”.

It is important for sleep therapists to empower young people and their families, to evaluate the impact of daily activities and develop a balance between essential activities and those the young person chooses to do.

Conclusion

The study provides evidence that healthcare practitioners should go beyond providing mainstream sleep hygiene rules, and instead work with autistic adolescents to co-create a personalised set of sleep habits. These may include daytime activities that increase predictability, flexibility to achieve sensory comfort, and activities/relationships and objects that promote a sense of worth.

Further information

Pavlopoulou, G., (2020). A Good Night’s Sleep: Learning About Sleep From Autistic Adolescents’ Personal Accounts. Frontiers in Psychology, 22 December. Open access

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Research exploring the sleep experiences of autistic teenagers

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Guide from the National Autistic Society

# data[].attributes.attachment_link.readable_text
Dr Georgia Pavlopoulou is an autism researcher and a teaching lecturer at UCL, IOE Department of Psychology and Human Development. Here Dr Pavlopoulou discusses research that explores young autistic people’s own sleep experiences.

Research has shown that most autistic people experience sleep problems throughout their life (Richdale and Schreck, 2009). The most common sleep problems include (Malow et al., 2006, Miano et al., 2007, Giannotti et al., 2008)

sleep onset delay

frequent night-time waking

shorter total sleep time.

Sleep is a strong predictor of quality of life (Deserno et al., 2019) and is related to cognitive and behavioural functioning. Despite the importance of sleep on many domains, it is still unclear from first-hand accounts what helps autistic people to sleep.

The purpose of this study was to explore, together with autistic adolescents, their sleep-related practices during the day and before bedtime that contributed to a good night’s sleep.

Paediatric sleep complaints are often problem-driven and developmentally focused, as they based on parental reports of their children’s sleep. However this study focussed on autistic adolescents own experiences of sleep and what constitutes a ’good night’ of sleep.

The first line of treatment for many autistic young people who struggle to fall asleep, or to stay asleep during the night, is introducing sleep hygiene rules. These are a set of sleep-related and lifestyle habits thought to aide better sleep, for example not viewing screens before bed and making sure a bedroom is dark. For some autistic people this might feel like one more pressure to comply with mainstream rules written by, and for, non-autistic people.

The study

I wanted to explore participants’ sleep experiences and what they perceive as helpful. This study adopts an experience sensitive approach that could, and should, complement other much-needed biomedical approaches to sleep research and practice.

I asked 54 autistic adolescents, aged 12 to 17 years, to generate their own photos and use objects and words to introduce subjects and ideas that are meaningful and important to them, around the following themes:

the place they sleep and its surroundings

activities or objects that are related to their sleep habits

activities, objects or people that show situations that are related to daytime and night-time activities that help them to fall or stay asleep

objects, people or drawings that show or are related to the bedtime thoughts and activities that help them to fall asleep

objects, drawings or actions that show how they feel or think about their sleep.

This qualitative approach meant the autistic adolescents were active participants across key stages of data collection and data analysis. This research shares interesting ideas for improving sleep routines that come directly from autistic teenagers.

What did the research tell us

The results identified four key factors that may play a role in the sleep experiences of autistic young people:

focused interests

physical activity

sensory autonomy during bedtime

having more control and choice in their daily lives.

Focused interests

Spending time on their focussed hobbies and interests before bedtime helps distract the teenagers from the stresses of the outside world, even in cases when traditional sleep hygiene rules were not followed (e.g., avoiding screen time or games before bed). Such activities feel familiar, comforting and predictable.

“It [drumming] helps me to release all energy, I am only allowed to have a short session before bed, like 15 min or so (…) It feels relaxing after”

“I am all smiley and happy, like some time ago when I constructed my own castle and a house for my dog in Minecraft (…) it is not real life, and that is the best thing about it”

Physical activity

Opportunities to exercise in their own time, doing activities they choose, was helpful and cultivated positive feelings.

"I love playing with my basketball … not in a team, alone, shooting. I am very good at shooting. I love my ball. (…) because I relax and when I relax I get tired and get to sleep faster.“

“Swimming (…) I think I sleep faster on days I had a swim”

Exercise has been shown to reduce and stabilize cortisol levels over time (McDonnell et al., 2015, pp. 311–322) which can have a positive effect on sleep.

Sensory autonomy during bedtime

This study highlights the importance of sensory issues in relation to sleep, such as touch, feel and smell of nightwear and bedding, for example. Autistic adolescents explained that they had personalised the sleep hygiene rules to fit their need to achieve the right level of sensory stimulation.

“I am sensitive during sleep time. Having a specific set of clothes helps me focus less on my skin sensations."

“If I hold this [pointing to the photo of her holding a soft bunny toy] then I know where my hand is (…) My body is more comfortable.”

Additionally, sharing intimate and predictable time with family members provides essential emotional warmth and safety which is valued by autistic young people as a facilitating factor when they try to have a good night’s sleep.

Sense of agency during day time

The research highlighted the importance of the daytime ‘feel good’ factor on quality of sleep. The feel good factor includes activities, interests, learning and social experiences, within and outside of school, that meet their needs. Being able to have more control and choice on how to spend time at school and home may cultivate positive feelings that promote better sleep.

“Happy thinking in bed (…) knowing that I will speak to people I like at school helps me fall asleep (…) it is all about happy thinking sometimes”.

It is important for sleep therapists to empower young people and their families, to evaluate the impact of daily activities and develop a balance between essential activities and those the young person chooses to do.

Conclusion

The study provides evidence that healthcare practitioners should go beyond providing mainstream sleep hygiene rules, and instead work with autistic adolescents to co-create a personalised set of sleep habits. These may include daytime activities that increase predictability, flexibility to achieve sensory comfort, and activities/relationships and objects that promote a sense of worth.

Further information

Pavlopoulou, G., (2020). A Good Night’s Sleep: Learning About Sleep From Autistic Adolescents’ Personal Accounts. Frontiers in Psychology, 22 December. Open access

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Research exploring the sleep experiences of autistic teenagers

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Visual to share with families sleep baby - 18 years

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Melatonin - what it is and how to promote it.

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Melatonin - what it is and how to promote it.

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Social story to support bedtime routines for those who are neurodiverse

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Quick guide to what you should be eating or avoiding for a good night's sleep

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A presentation on common sleep disturbances by Dr Lucy Kimber, Educational Psychology and Specialist Support Services.

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Common Sleep Disturbances by Dr Lucy Kimber

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Common Sleep Disturbances by Dr Lucy Kimber

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Why do babies wake early SOD Notes 20.06.23

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Social, Emotional & Mental Health & Sleep

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Social, Emotional & Mental Health & Sleep

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A guide to SEMH & sleep by Dr Louise Somner, Educational Psychologist

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Social emotional and mental health and sleep - EPSS

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Millpond - NHS approved sleep service for children and young people

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Millpond - NHS approved sleep service for children and young people

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We are the leading UK sleep consultants for babies through to teens and also support parents whose children have more complex needs and neurological diversities.

We are also the biggest independent providers of training on sleep for NHS healthcare professionals across the UK and HSE.

Contact us today ...we can help

Trusted by the NHS to train their staff

Why You Can Trust Us

Lack of sleep can impact your whole family-we understand! We believe that better sleep health is achievable for everyone.

We believe in treating our families with empathy and compassion whilst empowering them to take control of their family's sleep.

We believe in the power of evidence-based scientific sleep strategies. We take an in-depth holistic approach to create a unique personalised gentle and responsive care plan for your child to achieve positive outcomes for our families.

We are all qualified healthcare professionals skilled in nursing, midwifery and health visiting, who have specialised in children's sleep for over 25 years.

We aim to be a beacon of hope, inspiring and supporting families to achieve their goals!

Meet Your Experts

We offer a range of sleep packages and resources to suit every family's individual need, all of which can be tailored for all ages; from babies right through to teens.

Using a detailed questionnaire, sleep diary and an initial consultation with you via Teams, Zoom or telephone we will holistically assess your child's sleep. We take into consideration your family dynamics and parenting style, your child's age, any medical conditions, their diet and your goals.

Then together with you we devise a unique gentle and responsive sleep plan for your child; there is no one-size-fits -all solution. Every child is unique and every sleep plan should be too.

Using our skills based in children's health and sleep science, we guide and support you throughout, adapting and adjusting your sleep strategy as needed, to help you reach your goals. We aim to ensure you learn with us how to manage your child's sleep should it stray off track in the future.

Having helped thousands of families reach their goals, we believe better sleep is achievable for all children.

We know how transformative it can be for the whole family when your child
sleeps well!

Proud to be the biggest providers of training on sleep for NHS healthcare professionals.

Sleep workshops

Millpond sleep clinic have been commissioned to train health professionals for both the NHS and HSE since 2007; to date we have trained over 10,000 health and teaching professionals.

Browse Our Workshops

Unlock FREE Sleep E-Books: Child Sleep Solutions for All Ages - Newborn to Teens Millpond Sleep Clinic.

At Millpond Sleep Clinic, we are dedicated to empowering parents with gentle and effective strategies to enhance their child's sleep. Our expert guidance and support will help your child sleep better.

Explore our comprehensive collection of free guides tailored to children of all ages, spanning from newborns to teenagers. Select the age group that suits your child best and take the first step towards restful nights for your family.

Call today to speak to one of our consultants

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Help your child have a good night's sleep Using gentle and effective strategies we will support and guide you to help your child sleep well. With over 25 years sleep experience helping families and as consultants to NHS Trusts since 2007, you can trust us to help you.

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Private support for sleep anxiety issues

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Private support for sleep anxiety issues

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IF YOU SAID YES TO ANY OF THE ABOVE, I CAN HELP

My name is Kathryn Pinkham and for the past 15 years I have focused on just one thing, helping people to sleep well so that they can live their life to the fullest.

My step by step process has helped thousands of people improve the quality of their sleep and transform their lives.

Adult Sessions

My team and I are experienced, CBT for Insomnia Specialists and we will work with you to create a personalised plan to improve your sleep.

If you are someone who would prefer to work on a 1:1 basis then please fill in the enquiry form and we will get back to you as soon as possible to discuss options.
Sessions are delivered via Zoom and are £120 per hour.

The Sleep Well, Live Better Programme

Learn how to fall asleep easily and sleep through the night with my step by step process that will take help you see improvements in just a few days.

This course has already helped over 3000 people to fall asleep easily, sleep through and feel more refreshed.
Full Course - £225.00

The Sleep Well During Menopause Course

Over 60% of women report that their sleep gets worse during menopause and feel powerless to improve it.

This course provides a focused and step by step plan to help women to fall asleep after hot flushes, manage daytime tiredness and reduce anxiety.
Full Course - £225.00

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My team and I are experienced, CBT for Insomnia Specialists and we will work with you to create a personalised plan to improve your sleep. If you are someone who would prefer to work on a 1:1 basis then please fill in the enquiry form and we will get back to you as soon as possible to discuss options.

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Our daughter India was 8 when we reached out to HappySleepers. We were at a very low point and India was suffering with severe anxiety at bedtime and also during the night. We thought that there was no way forward and were all incredibly low, through trying to figure out how to cope. I reached out to Jenny and within a day she had contacted me and within 2 days we had our first call. I immediately felt reassured that there was a way forward and that India's anxiety could be supported. Jenny and HappySleepers created a support network for our family that has ended with our daughter now a confident and happy sleeper! The anxiety has gone, we have got our evenings and night-times back and our entire family is functioning in a way we never thought possible. I have nothing but praise for Jenny & HappySleepers and every night i remind myself of how far we've come!

RA, Crystal Palace

We were having a pretty tough time with the dual issues of trying to teach our 7 year old son who couldn't go to sleep on his own or sleep through the night. We feared that as he didn't have these skills by the age of 7, he was going struggle throughout life with sleep issues, and so we were very despondent about it all.

We just couldn't possibly expect the results that were achieved from working with Jenny from HappySleepers over the course of a few months. We have just finished our programme with HappySleepers and our son now goes to sleep by himself and sleeps peacefully through the night. We are delighted beyond words and couldn't recommend their service enough

SM, N Wales

It took us a while to contact Jenny and we wish we had done it sooner. We kept thinking we could sort out our son's night awakenings and his constant need for us to sit with him while he fell asleep at night. The night time routine was starting to take its toll and none of us were getting enough sleep or an evening to ourselves. The problem was not only getting our 2.5 year old off to sleep but he would also wake twice during the night and would not settle himself unless we stayed with him. Jenny presented us with some options and after doing some preparation around his bedtime routine we felt confident in changing our son's sleep habits. We were amazed that it did not take nearly as long as we feared for our son to sleep through the night once again. Jenny is professional and easy to talk to and we never felt our parental style was being judged, only that we were all working as part of the same team to achieve our goals. Jenny was very supportive and followed up, making sure we were happy every step of the way. The result - a much happier and rested household.

CD, Hackney

Being introduced to HappySleepers and Jenny was life changing. I had battled 3.5 years of sleep deprivation and my husband and I were constantly shattered, with a wilful older toddler who didn't want to go to bed, didn't know how to go to sleep without our presence and couldn't stay asleep in her own bedroom. We also had an 18 month old who was beginning to go down the same route. We went through two different programmes with Jenny for each of our children, and this year's Christmas presents to ourselves was getting our bedroom back, our sleep and reclaiming our lives. We now have 2 children who not only want to go to bed but routinely go to sleep without our help - and stay in bed until 7am! It is incredible. Jenny is incredible. We couldn't have done this without her and my husband and I are eternally grateful. I wouldn't hesitate to recommend Jenny - I had a mountain of sleep training books by my bedside, none of them beat having your own bespoke programme, tailored not only to your individual child but your own way of parenting and lifestyle. I used to dread bedtimes, and it used to take hours to get both children down. I now look forward to it immensely, its precious time with each of them separately, and my husband and I have our evenings to ourselves, for the first time in over 4 years. (It's even made me think of having a third... but I would hire Jenny much sooner this time!)

DD, Hackney

I found the HappySleepers at 4am one bleak night/morning.. after waking up with my 7 year old son for the 5 th time that night and I knew enough was enough and we needed to take action. Archie was too scared to be in a room on his own in the day so bedtime was a challenge! We would need to lie with him or hold his hand until he fell asleep and do the same at every wake up through the night. When that's on average 5 x a night cue a very grumpy household. Archie's behaviour in the day was dreadful because he was so tired..my behaviour in the day was dreadful because I was so tired..it wasn't pretty! After reading the testimonials on the HappySleepers website I thought maybe, just maybe this could work for us. Well....what a wonder Jenny is! After a 6 week intervention Archie sleeps like a dream, is brave and goes to bed on his own and is happy to be in rooms on his own. During the process I visualised writing this testimonial and it kept me going. This is the best money I have ever spent - we have gone from a grouchy, tired, snappy family to a well rested, happy family. Anyone reading this at 4am..just send an email you wont regret it!

Archie's testimonial:

"I feel great, thanks for helping me sleep Jenny."

JC, Chiswick

Karen changed our lives! We went from being up two to three times in the night, often for many hours at a time, to having the kids sleep for 11 hours solid. We have two young children, and when our youngest was 10 months old we were still sleeping as little as when she was a newborn. Our baby would wake multiple times each night and the only way we could settle her was breastfeeding her to sleep. I had no daytime nap routine and it felt like the baby was always unhappy and unsettled. Our two year old was also very difficult at bedtimes, needing me to sit with her for 45 minutes to get her to sleep, and then waking up in the night and refusing to go back to bed. Karen helped me take control of the situation by working together with me and my husband, using gentle techniques that I felt comfortable with.

It took a number of weeks and lots of patience and focus, but Karen guided us through every stage and gave me the confidence to believe that it would work if we stuck to the plan. Some of the techniques were ideas that I thought I had a sense of already and initially I wasn't sure that the process would make a difference, as it felt like I'd tried lots of things already, but implementing Karen's various strategies worked wonders. Karen came round for an initial consultation and followed up with weekly detailed phone conversations. By tailoring various techniques to our specific issues the kids gradually changed their patterns of behaviour. There was none of the stress and upset that you would experience with controlled crying, and as a result our family is happier all round!

TW, Finchley

We came to HappySleepers after we had got ourselves into a rut with our daughter's sleep habits, with her waking 3-6 times a night and trying every technique known to man to get her back to sleep. It was not uncommon to be functioning on 4 hours of broken sleep a night and we had been doing this for 9 months. Whilst we had both read a great deal on different sleep techniques, none of it had worked for us and we really wanted an evidence-based sleep solution that we were happy using.

We found Jenny to be incredibly approachable and understanding in what is quite an emotionally demanding exercise. She adapted her advice to what we were comfortable implementing, and took the time to understand how we worked as a family. She set realistic goals and set the plan in phased steps so that we felt confident to help our daughter sleep.

Our daughter went from being a light and fractious sleeper who would only nap in her pram, which had to be moving, and waking several times a night, to being a confident sleeper in her cot, who is happily able to settle to sleep.

To say that this has transformed our lives would be an understatement! We no longer have to trudge the streets in every weather, and are able to sleep at night. Most importantly, Isobel is a well-rested, happy little girl, who is always on the go and full of curiosity and joy - and we can enjoy her all the more!

I highly recommend her!

RG, Islington
I attended one of Karen's talks (Sleep - why is matters and how teenagers can get enough) during a conference at Birmingham University. I found the talk extremely informative, highlighting differences between adolescents and adults and then suggesting teaching techniques to educate young people around sleep, including how to overcome sleep issues related to anxiety. Karen's enthusiasm, confidence and knowledge of the subject projected through the presentation. As a young person myself, the talk explained some issues I had and the psychology behind why I had them, which, helped me to understand the importance of mindfulness.
HK, Birmingham University,

At the beginning of the consultation period there were so many problems with M's sleep, I couldn't believe we were going to overcome them all - but in just over six weeks we have night weaned, and got M sleeping in her cot for all naps and all night, and all has been achieved with hardly any crying. I can now pop M down, say 'sleepytime', leave the room and close the door - and she goes to sleep! I'm astonished at the progress we've made and so grateful for Jenny's patience, wisdom, encouragement and kindness. Her advice has been spot on and she was able to make me see exactly how M was capable of developing sleep skills even when I didn't believe it.

NS, Kent

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Our daughter India was 8 when we reached out to HappySleepers. We were at a very low point and India was suffering with severe anxiety at bedtime and also during the night. We thought that there was no way forward and were all incredibly low, through trying to figure out how to cope.

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Self-help guide to common sleep problems

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Self-help guide to common sleep problems

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Sleep problems and insomnia self-help guide

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Work through a self-help guide that uses cognitive behavioural therapy (CBT) and expert advice to manage sleep problems.

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We all have problems with sleeping, waking, or having bad dreams sometimes. If sleep issues are affecting you, we have information and advice that can help.

Guide Menu for Sleep problems

Guide contents (jump to section)

There is a close connection between sleep and your mental health. If you're having difficulty sleeping, this can make coping with daily life hard, and if you're struggling with your mental health, you may find you can't sleep.

Lots of people struggle with sleep problems, but there are things you can do to help improve your sleep and reduce restless nights.

Causes of sleep problems

If you're having problems with sleeping, you're not alone. Most of us have trouble with getting enough sleep at some point. There are many reasons why you might not be able to sleep, and the things that affect our sleep are different for everyone. Below are some possible causes of sleep problems.

You may find yourself waking up in the night, or having difficulty getting to sleep in the first place, because you're feeling anxious or stressed about something. You might have difficult feelings about something that's happening now, something from the past, or worries about the future.

This could include being stressed or worried about:

friendships or bullying

school work and exams

problems at home

divorce, separation or other changes in your family

changes in routine such as a new school or moving house

money or work

You may also be anxious or worried about being alone, being in the dark, or about something bad happening during the night. You might feel you want someone there with you as you drop off to sleep or if you wake in the night.

Not having a set routine and set time for when you go to bed can cause sleep problems. You may find it difficult to manage your sleep routine around your daily life commitments, for example if you have carer responsibilities, if you're a shift worker or if you work at night.

If you like to stay up late watching TV, gaming or scrolling through your phone and talking with friends, this may also alter your sleep patterns. The light from screens can keep you awake for longer and make it harder to fall asleep.

The environment where you sleep is also important for getting a good night's sleep. If you sleep somewhere uncomfortable or noisy, for example, this may disturb your sleep or keep you awake.

Taking certain medications, or coming off medications, can lead to a lack of sleep. For information about the effects of specific medications, take a look at our medication advice guides and glossary.

If you're struggling with your mental health, this can cause difficulties with sleeping. For example:

Anxiety can cause worries that keep you awake or perhaps cause panic attacks at night.

Depression can make you sleep more or less than you need.

Current or past trauma can cause nightmares or night terrors. You may also feel unsafe in the dark.

Psychosis can make sleep difficult - you may hear voices or see things that scare you.

Mania may give you feelings of energy meaning you don't feel tired.

A lack of sleep can also make it more difficult to cope with the symptoms of a mental health problem. Being sleep deprived, for example, can make it more difficult to go about your daily routine or deal with difficult emotions. You might:

feel more anxious or stressed during the day

feel lonely or isolated because you don't have the energy to see people

struggle to concentrate in school or at work

feel more irritable

be more affected by other mental health problems such as depression or mania

How much sleep do I need?

Everyone needs different amounts of sleep, but the NHS recommends an average of:

7 to 9 hours for adults

9 to 13 hours for children

If you find that you always feel tired through the day, you are probably not getting enough sleep and should think about how you can improve your sleeping habits.

Tips and support

There are lots of things you can try to help improve your sleep, but remember, different things work for different people. You should only try tips and suggestions that you feel comfortable with and try not to put too much pressure on yourself to try these.

Take a look at some of our tips below, including suggestions from our bloggers and Activists.

Having regular sleeping habits may help you if you are experiencing lack of sleep. Try going to bed and waking up at the same time every day, or you might find it helps to only go to bed when you really feel tired.

Having a wind-down routine can also help. Try doing something calming before bed or as you go to sleep to help you to relax. This could include breathing exercises, grounding techniques, journaling such as writing down your worries, or listening to calming music or sounds.

Do something relaxing before you go to sleep, that doesn't involve your phone.

Rather than looking at a phone until you're tired, relax by reading a book, writing a journal entry or listening to music.

You may not have much control over where you sleep, but there are small changes you can make to improve your sleeping area. Think about the noise, the temperature, the light and the bedding.

Put a soft blanket on top of your mattress as this can help you relax. You could try and wrap yourself up in the duvet as this can help with sensory issues.

Using screens in the evening can negatively affect your sleep. Try to avoid using your phone or laptop before bed. You can also adjust your device settings to change the brightness, add a night filter or set it to do not disturb mode.

If like me you're on your phone right up until you sleep, it's a good idea to download a blue light filter.

Our Activists and other young people share their experience of dealing with sleep problems.

Take a look at some of their tips:

We've all experienced that annoying feeling - you've had a busy day and all you want to do is go to sleep, but there seems to be a constant flow of thoughts swirling around in your brain that makes this simple task almost impossible. During my struggle with mental health, I tried to overcome this problem by establishing a routine with the hope of improving my sleep.

Laura

Having an idea of what your day is going to look like is a great way of planning ahead and seeing when you have space for free time. This doesn't have to be in the form of a to-do list, it can be just an overview of what you have to get done and when. This can help you factor in time to do the things you enjoy and take breaks during the day and avoid revenge bedtime procrastination.

Niamh

Sleep disorders and treatments

If your sleep problems continue for a long time, the things you try at home are not helping, or if you are worried about an emotional or physical problem, you should speak to a GP. It may be that you have a sleep disorder that you need treatment for. Severe sleep problems can also be a sign of a mental health condition, such as depression or attention deficit hyperactivity disorder (ADHD).

Below are some examples of sleep disorders.

Insomnia is difficulty getting to sleep or staying asleep for enough time to feel refreshed in the morning. It can usually get better by changing your sleeping habits and routines, but if your sleep problems persist, you can see a GP who will help you find the cause of your sleep problems and provide the right treatment.

Dreams help us process what is going on in our lives, including any fears and worries. These may manifest themselves as nightmares and are usually nothing to worry about. It helps to talk about bad dreams (or even draw them) to identify what may be causing them. Causes of nightmares could be as simple as something scary you saw in a film to more serious things such as bullying or abuse.

Bedwetting is common and nothing to be ashamed of, but can be upsetting and cause sleep deprivation if it wakes you up in the night. This might have a physical cause or be linked to worries and anxiety. Talk to your GP who can advise you about getting help.

This is when your breathing stops and starts while you sleep. It needs to be treated as it can lead to more serious problems. Treatments for sleep apnoea include lifestyle changes such as losing weight, giving up smoking, drinking less alcohol. You may also be referred to a sleep clinic where they could suggest other types of treatment such as a gum shield or a machine to help with regular breathing through the night.

Treatments for more severe sleep problems might include counselling and therapy, medication or referral to a sleep clinic. For tips and advice on how to speak to your GP, take a look at our guide.

Don't be scared to reach out. Insomnia is heavy and overwhelming. Not sleeping can affect your everyday life, even simple tasks. Wanting help, whether it's therapy, medication, or anything else, is perfectly okay.

Where to get further help

If something is keeping you up at night, even if you're not sure what it is, here are some services that can support you.

Help us improve our content

Whether you love the page or think something is missing, we appreciate your feedback. It all helps us to support more young people with their mental health.

If you are in crisis right now and want to talk to someone urgently, find out who to contact on our urgent help page.

This form is anonymous. Please do not include personal details like your name or email address. If you would like us to reply, you can contact us instead at ymenquiries@youngminds.org.uk.

At YoungMinds we take your privacy seriously. If you'd like to read more about how we keep the information we collect safe, take a look at our privacy policy.

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We all have problems with sleeping, waking, or having bad dreams sometimes. If sleep issues are affecting you, we have information and advice that can help. Guide Menu for Sleep problems Guide contents (jump to section) There is a close connection between sleep and your mental health.

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No peeking!

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You and your sleep - A guide to better sleep for teenagers

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Information and resources providing useful advice and guidance to patients who are not sleeping well.

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A decent night's sleep will help children to learn more effectively and make them less susceptible to minor ailments,

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Sleeping with science - six tips for better sleep

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Sleeping with science - six tips for better sleep

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A TED series

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6 tips for better sleep | Sleeping with Science, a TED series

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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.

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Sleeping with science - how much sleep do I need?

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Sleeping with science - how much sleep do I need?

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A TED series

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How much sleep do you really need? | Sleeping with Science, a TED series

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You know you need to get enough sleep, but the question remains: How much is enough? Sleep scientist Matt Walker tells us the recommended amount for adults and explains why it's necessary for your long-term health. Sleeping with Science, a TED series, uncovers the facts and secrets behind our nightly slumber.

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Sleeping with science - sleep and your immunity

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Sleeping with science - sleep and your immunity

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A TED series

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How sleep can improve your immunity | Sleeping with Science, a TED series

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One of the best things that you can do to boost your immune system is head to bed, says sleep scientist Matt Walker. It can even make your flu shot more effective! Sleeping with Science, a TED series, uncovers the facts and secrets behind our nightly slumber.

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Sleeping with science - sleep & our emotions

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Sleeping with science - sleep & our emotions

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A TED series

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How sleep affects your emotions | Sleeping with Science, a TED series

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It's not just your imagination -- you're more irritable when you're low on zzzzs. Sleep scientist Matt Walker explains how our nightly slumber affects the emotional centers in our brains, and why we can think of sleep as first aid for our feelings.

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Sleeping with science - Sleep and dementia

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Sleeping with science - Sleep and dementia

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A TED series

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What's the connection between sleep and Alzheimer's disease? | Sleeping with Science, a TED series

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Does not getting enough sleep lead to Alzheimer's disease? Sleep scientist Matt Walker explains the relationship between the two -- and how researchers are exploring how to use sleep to decrease our chances of developing this condition. Sleeping with Science, a TED series, uncovers the facts and secrets behind our nightly slumber.

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Sleeping with science - how sleep improves your memory

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Sleeping with science - how sleep improves your memory

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A TED series

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Hacking your memory -- with sleep | Sleeping with Science, a TED series

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We've all been told to get a good night's sleep before a test -- finally, here's the reason why. Sleep scientist Matt Walker explains how getting enough sleep affects how our brains store and process memories. Sleeping with Science, a TED series, uncovers the facts and secrets behind our nightly slumber.

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Sleeping with science - how caffeine & alcohol affects sleep

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Sleeping with science - how caffeine & alcohol affects sleep

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A TED series

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Caffeine wakes you up, and alcohol makes you nod off, right? It's not that simple. Sleep scientist Matt Walker takes us into the eye-opening ways that these drinks affect the quantity and quality of our sleep. Sleeping with Science, a TED series, uncovers the facts and secrets behind our nightly slumber.

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A TED series

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A walk through the stages of sleep | Sleeping with Science, a TED series

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On this page we cover:

"How many hours of sleep do I need?"

Sleep is important to our health as it helps to re-charge our batteries after a long day or when we are having a stressful time. It also improves our immunity and gives us time to process the day.

Teenagers need around 8-10 hours sleep a night.

Reasons why you may be finding it hard to get to sleep?

Caffeine - is a stimulant that keeps you awake. Try to avoid things like coffee, tea, cocoa, chocolate, cola and soft drinks 4-6 hours before bed time.

Nicotine - is a stimulant like caffeine.

Alcohol - disrupts your sleep cycle.

Diet - Being hungry or going to bed too full can keep you up.

Worries - Worries, stress, anxiety and depression often cause sleep problems.

Light - Natural and artificial light (from your mobile or light bulbs etc) make your body think it is 'awake time' and can interfere with the production of 'melatonin' (the hormone which makes us feel sleepy).

Environment - Uncomfortable beds, room temperature too hot or cold, noise distractions.

Naps during the day - disrupt your sleep routine at night.

Why is sleep so important?

Lack of sleep can lead to:

Poor concentration,

Irritability,

Poor memory and tiredness

Bad mood and thinking patterns

Poor judgement

If you're having trouble sleeping: 1.Use the health app - to create a weekly sleep schedule to alert you when it's bedtime. 2.Create a calming bedtime routine - bath, turn down lights, read a book, etc. 3.Have a tech-free bedtime - no digital screens an hour before bed. 4.Keep a notepad by your bedside - to write down any worries on your mind. 5.Try some pillow mist - Lavender essential oil has a relaxing scent. 6.Be active during the day - exercise increases your sleep drive. 7.Stop forcing yourself to sleep - get up and do something and then try going back to bed. 8.See a GP - if a physical health problem is stopping you from getting a good night's sleep.

We spoke to some young people about what they do to help them get enough sleep, this video below is what young people said:

Do you know?

A 30 minute walk, 5 times a week, that raises your heart rate, has the same effect as an antidepressant but with no side effects!

Read more about the'Mind and Movement' connection.

Where can I find more sleep advice?

You might find the following links useful:

If stress and worries are keeping you awake at night, find someone to talk to, go to...

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On this page we cover: "How many hours of sleep do I need?" Sleep is important to our health as it helps to re-charge our batteries after a long day or when we are having a stressful time. It also improves our immunity and gives us time to process the day.

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Did you know that sleeping well is just as important for our health as eating a good diet and being active? We all have periods when we find it difficult to sleep, and when this happens occasionally we don't need to worry too much. But long-term sleep issues can have an effect on our mental and physical health. So let's make sure you're getting enough, and find out some easy ways to make the most of your snoozing...

Why is sleep so important?

Recover and prepare

Sleep helps our bodies and our minds to recover from the day and prepare for tomorrow. Too little sleep and those tomorrows will be tougher.

Sleep promotes a healthy mind

Scientists have found that there's a strong relationship between getting enough sleep and feeling well and happy. Not getting enough sleep can cause low mood and even make depression and anxiety worse.

Focus

Scientists have shown that having a good sleep will help you concentrate during the day and also helps your brain to organise and store the information you have learned during the day. Clever.

How much sleep do you need?

The amount of sleep you need changes as you get older. For example, The Sleep Council recommend 10-11 hours of sleep a night for 7-12 year olds and 8-9 hours of sleep for 12-18 year olds.

But the amount of sleep we need is a very personal thing. Teenagers often find they feel tired and may need more sleep as they go through puberty and into adolescence. This is probably because of all the hormonal and physical changes to both the body and the brain.

They key question to ask yourself is 'how do I feel during the day?' If you feel well rested and alert then you're probably getting enough sleep. Or if you often feel tired, sleepy and lacking in energy it might be that too little sleep is to blame. If that's the case, it may be worth seeing if the tips below can help you improve your sleep and how you feel during the day.

Worried you're not getting enough sleep?

Everyone has the odd night here and there where they don't sleep well, or when they find themselves struggling to drift off. But if you're regularly not sleeping well (most nights) for a long period of time (more than two weeks), you're struggling to get up in the morning and feeling tired during the day as a result, then it's time to talk to someone about it. You should also think about seeing your GP to make sure that everything is OK and to see if they might be able to help put it right.

The Sleep Charity has more information and advice.

Top tips for getting a better night's sleep

If you're struggling to make the most of your shuteye, these tips might be able to help:

Stick to a routine

Many of us like a lie-in at the weekend but your body likes routine. So try not to wake up too much later than normal and avoid staying up late at weekends where possible. Try not to nap during the day too, especially if you have trouble sleeping at night.

Watch what you eat and drink

Caffeine and sugary snacks can lead to restless nights. Avoid eating and drinking these troublesome treats later on in the day. P.S. Did you know that getting a good night's sleep can also help you keep your weight healthy?

Try to relax...

If you're worried about something it can make getting to sleep tricky. Try talking through any worries you have with somebody close to you. Or even write them down. It might help to do something relaxing in the evening. Mindfulness can also really help with sleep, or you could see if our MindMate relaxation recordings help you.

Get active during the day

Being active during the day will help you be ready for a good night's sleep. However, avoid exercise in the two hours before bed as it can leave you wired and make it harder to fall asleep.

Make yourself a sleepy space

Make sure your bedroom is as dark and comfortable as possible. Let your parents/carers know if you are too hot/cold/uncomfortable. Blackout blinds or an eye mask can help if you get woken by the light nights and mornings.

Turn it off

The light from your phone and other devices can make it hard for your brain to switch off at night. Try putting your phone into 'night mode' or avoiding it altogether for an hour leading up to bedtime.

Teen Sleep

If you're looking for advice on how to sleep better, would like tips on tweaking your routine or help to understand the science behind your sleep patterns, you'll find it all here.

How much sleep do you really need?

How much sleep do you need? A short film from Life Noggin.

Film from Life Noggin

Why do you sleepwalk?

A short (and super fun) film about sleep walking ('somnambulism') from Life Noggin.

Sleepwalking on YouTube

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Did you know that sleeping well is just as important for our health as eating a good diet and being active? So let's make sure you're getting enough, and find out some easy ways to make the most of your snoozing...

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Sleep is an essential building block for your child’s mental and physical health. But if you’re finding it impossible to help your toddler sleep, you’re not alone.

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Attention-Deficit/Hyperactivity Disorder (ADHD) is a disorder that begins in childhood and encompasses symptoms of inattention, hyperactivity, and impulsivity. These symptoms interfere with functioning at school, at work, and in social situations. ADHD is present in approximately 5% of children, and it is more common in boys. For a majority of people the disorder continues into adulthood, though careful managing can greatly improve quality of life for people with ADHD.

An estimated 25 to 50% of people with ADHD experience sleep problems, ranging from insomnia to secondary sleep conditions. Doctors are starting to realize the importance of treating sleep problems and the impact this can have on both ADHD symptoms and quality of life for ADHD patients and their families.

What's the Connection Between ADHD and Sleep?

Beginning around puberty, people with ADHD are more likely to experience shorter sleep time, problems falling asleep and staying asleep, and a higher risk of developing a sleep disorder. Nightmares are also common in children with ADHD, especially those with insomnia. Sleep problems in ADHD tend to increase with age, though sleep problems in early childhood are a risk factor for future occurrence of ADHD symptoms.

Even those who are rarely hyperactive during the day may experience racing thoughts and a burst of energy at night that interfere with sleeping. For some, nighttime presents the perfect opportunity to "hyperfocus" on a project, as there are less distractions. Unfortunately, this makes it difficult to settle down for sleep and it can lead to a disrupted sleep-wake schedule. Over time, insomnia may worsen as people start to develop feelings of stress related to bedtime.

Many people with ADHD experience daytime sleepiness and difficulty waking up as a result of poor sleep. Others experience restless, non-refreshing sleep with multiple nighttime awakenings.

Sleep problems in ADHD appear to differ depending on the type of ADHD. Individuals with predominantly inattentive symptoms are more likely to have a later bedtime, while those predominantly hyperactive-impulsive symptoms are more likely to suffer from insomnia. Those with combined hyperactive-impulsive and inattentive ADHD experience both poor sleep quality and a later bedtime.

Many ADHD symptoms are similar to symptoms of sleep deprivation. Among others, adult ADHD sleep problems include forgetfulness and difficulty concentrating. In children, fatigue may present as being hyperactive and impulsive. Sometimes it can be difficult to tell whether these issues are brought on by ADHD or by a lack of sleep. This may lead to misdiagnoses or may allow sleep disorders to go undetected. Experts therefore recommend screening patients for sleep problems before prescribing medication for ADHD.

What's the Biology Behind the ADHD-Sleep Connection?

ADHD sleep problems may be a side effect of impaired arousal, alertness, and regulation circuits in the brain. Other researchers believe that ADHD sleep problems can be traced to a delayed circadian rhythm with a later onset of melatonin production. Despite similarities between certain sleep disorders and ADHD symptoms, research has failed to find consistent sleep abnormalities in people with ADHD.

Some individuals find it easier to sleep with the calming effects of stimulant medications that are commonly prescribed for ADHD. However, for many people, stimulant medications cause a number of sleep problems in their own right. Co-existing disorders such as anxiety, depression, or substance abuse, as well as poor sleep hygiene, likely also play a role in sleep difficulties.

How Do ADHD Sleep Problems Affect Daily Life??

Though there is little research on the subject of ADHD with accompanying sleep disorders, children and adults with ADHD plus a sleep disorder often report more severe ADHD symptoms and a lower quality of life. They may also be more likely to suffer from depression, anxiety, hyperactivity, inattention, difficulty processing information, and a higher BMI. Over the long term, chronic sleep deprivation leaves people vulnerable to physical health problems.

Daytime sleepiness can have serious effects on school and work. People may judge a person with ADHD for sleeping at inappropriate times, without realizing that it is part of their condition and very difficult to avoid. Sudden bouts of sleepiness may also be dangerous while driving or performing other activities that require concentration.

Not sleeping well at night can also cause daytime fatigue. Individuals with ADHD-related sleep deprivation may feel grumpy, irritable, restless, or tired, or they may have trouble paying attention at school or at work. Sometimes, these symptoms may be mistaken for a mood disorder. In turn, anxiety and behavioral difficulties have been linked to a higher incidence of sleep problems for children with ADHD.

These problems also take their toll on families and caregivers of people with ADHD. Preliminary research shows that primary caregivers of children with ADHD as well as sleep problems are more likely to be depressed, anxious, stressed, and late to work.

What Sleep Disorders Commonly Occur in People With ADHD?

In addition to generalized insomnia, people with ADHD have higher-than-normal rates of certain sleep disorders. Because ADHD symptoms often resemble the symptoms of these sleep disorders, underlying sleep disorders may go undiagnosed. Children in particular may have difficulty conveying what they are feeling, leading to a misdiagnosis of ADHD when in fact their problems stem from a sleep disorder. Or, they may have ADHD plus a sleep disorder.

Circadian Rhythm Sleep Disorder: Most individuals with ADHD, particularly adolescents, are more alert in the evening. This atypical schedule can make it difficult to honor work or school commitments. A smaller pineal gland, irregularities in clock genes, and later melatonin release may be responsible for circadian rhythm sleep disorders in people with ADHD. Taking melatonin supplements at targeted times or using bright light therapy may help adjust your schedule.

Sleep-Disordered Breathing: Sleep-disordered breathing (SDB), including snoring and sleep apnea, affects up to one-third of patients with ADHD. SDB leads to disturbed sleep and daytime sleepiness, and often causes symptoms typical of ADHD. The encouraging news is that treating SDB may reduce the need for stimulants in children believed to have ADHD. Studies suggest that removing the tonsils may help with ADHD and sleep apnea symptoms in children, while CPAP devices are a better choice for adults.

Restless Legs Syndrome: People with restless legs syndrome (RLS) are plagued by tingling sensations in the legs that make it hard to fall asleep. RLS or other types of periodic limb movement disorders may occur in almost 50% of people with ADHD. Children with both ADHD and RLS appear to spend longer in stage one light sleep, which is not as restorative. Researchers believe RLS is caused by iron and dopamine deficiencies, which are also implicated in ADHD. RLS may be treated with iron supplements or dopaminergic agents.

Narcolepsy: Individuals with narcolepsy tend to fall asleep suddenly during the day and may have difficulty sleeping soundly at night. Adults with narcolepsy are twice as likely to have had ADHD as a child. While the link between the two isn't clear, researchers believe that the sleepiness brought on by narcolepsy might provoke ADHD symptoms. It's also possible that both disorders might stem from a similar cause, such as a faulty gene or a problem with neurotransmitters. Narcolepsy is usually treated with medication.

Treating underlying sleep disorders is an important step toward improving sleep for people with ADHD. Ask your doctor for a sleep study to rule out any secondary sleep disorders that may need to be treated along with your ADHD. A good doctor should monitor potential sleep problems on an ongoing basis, as these tend to develop over time.

Sleep Tips for Children and Adults With ADHD and Sleep Problems

Experts are cautiously optimistic that sleep interventions may be key to improving not only sleep, but also ADHD symptoms and the effects of ADHD medication. Indeed, preliminary studies have found that behavioral sleep interventions improve sleep, ADHD symptoms, quality of life, daily functioning, behavior, and working memory.

For children, adolescents, and adults with ADHD, a consistent bedtime routine and healthy sleep hygiene practices can help reinforce the connection between bed and sleep. Try making gradual changes and note where you see improvements to develop a system that works for you. Some tips include:

Cut out sugar, caffeine, and alcohol within a few hours of bedtime

Avoid screen time for an hour before bed

Avoid doing stimulating activities and projects that require hyperfocusing in the evening

Make the bed a stress-free zone reserved for sleep and sex

Get enough exercise and sunlight during the day

Develop a bedtime routine that you enjoy, such as rereading a favorite book, spending time with pets, or taking a warm bath

Keep the bedroom dark, cool, and quiet, using a white noise machine if necessary to block out intrusive noises

Go to bed and wake up at the same time every day, choosing a time that is realistic and age-appropriate to get the recommended sleep for your age group

Use a weighted ball blanket

People with ADHD also frequently have trouble waking up in the morning. For help getting out of bed, try using light therapy or plan something enjoyable for when you get out of bed, such as exercise or a nice breakfast

The Children and Adults with ADHD organization recommends using a rewards-based system for sleep problems in young children with ADHD. It may also help to offer reassurance by checking frequently on your child. For people of any age with ADHD, talking with a trusted confidant, keeping a worry journal, or using relaxation techniques such as guided imagery may help make bedtime less stressful.

Sleep medication may not be appropriate for people with ADHD, but you can talk to your doctor about adding supplements or tweaking your medication schedule to optimize it for sleep. Some people with ADHD find it helps alertness to take their medication about an hour before waking up. Adolescents and adults with sleep problems may benefit from cognitive behavioral therapy for insomnia (CBT-I).

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ADHD and Sleep Problems: How Are They Related? | Sleep Foundation

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Attention-Deficit/Hyperactivity Disorder (ADHD) is a disorder that begins in childhood and encompasses symptoms of inattention, hyperactivity, and impulsivity. These symptoms interfere with functioning at school, at work, and in social situations. ADHD is present in approximately 5% of children, and it is more common in boys.

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How does sleep differ in a child with a neurodiversity

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How does sleep differ in a child with a neurodiversity

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How does sleep differ in a child with a neurodiversity

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Information about sleep and how to help and improve for your child and parents.

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Learning about sleep from autistic young people

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Part 2/2

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Learning about sleep from autistic young people

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Part 1/2

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This evidence-based resource was put together by autistic young people together with UCL as part of their A Good Night's Sleep: Learning from Autistic young-people project

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NELFT - North East London NHS Foundation Trust

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Top tips for helping children with autism to get a good night’s sleep

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In this guide we look at the reasons why autistic children can have difficulty sleeping and suggest what you as a parent can do to help.

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Sleep apps for children who struggle to go to sleep

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Headspace has created quick, but effective, kid-centered versions of its popular meditations that are short and sweet, and focus on visualizations kids can relate to. The meditations are customized based on age: 5 and under, 6 to 8, and 9 to 12.

These are perfect snippets of mindfulness that we like to do in tandem with a bedtime podcast. We'd say these are less effective for getting a child to sleep, but perfect for mitigating a meltdown and teaching a kid how to self-regulate and regain control.

Cost: Free for basic features

Devices: iOS and Android

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Best Sleep Apps for Kids - EducationalAppStore

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Headspace has created quick, but effective, kid-centered versions of its popular meditations that are short and sweet, and focus on visualizations kids can relate to. The meditations are customized based on age: 5 and under, 6 to 8, and 9 to 12.

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For adults and children over 12 months

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Huge thanks to our corporate partner, Furniture Village, who has helped us to launch a brand new National Sleep Helpline to ensure that everyone has access to high quality, evidence-based advice regardless of age, ethnicity, background or income.
"We've always believed that sleep is equally as important as diet and exercise yet we know the UK is really struggling to sleep, particularly with the ongoing effects of the pandemic" says Charlie Harrison, Furniture Village Commercial Director. "From my work as a doctor, I know how great the need for a National Sleep Helpline is. It will make a huge difference to so many people." Dr Ranj, Furniture Village Sleep and Wellness Advisor
Working together to improve the nation's sleep.

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National Sleep Helpline - The Sleep Charity

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Who do I talk to if I can't sleep? The National Sleep Helpline can help with your sleep problems, 7pm-9pm, Sunday to Thursday, 03303 530 541.

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Bedtime Routines What Else Can I Try? Not getting enough sleep has big effects on the whole family. It affects physical and mental health. When you and your child are sleep deprived everything can feel harder. The advice that is given to all families to help with sleep problems is a good place to start.

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Good Sleep Habits (Occupational Therapist Advice)

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Good Sleep Habits (Occupational Therapist Advice)

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Children's Sleep Hygiene (From an Occupational Therapist!)

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Sleep problems and insomnia self-help guide

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Work through a self-help guide that uses cognitive behavioural therapy (CBT) and expert advice to manage sleep problems.

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Below are lots of resources to help you with your child's sleep. These include information on healthy sleeping patterns and how much sleep a child or teenager needs, sleep diaries and top tips.

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Below are lots of resources to help you with your child's sleep. These include information on healthy sleeping patterns and how much sleep a child or teenager needs, sleep diaries and top tips.

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Sleep Charity - How much sleep does a child need?

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Sleep Charity - How much sleep does a child need?

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As the new school term started at the beginning of September, and children's sleep starts to settle into a more regular pattern again, we thought it might helpful to make parents aware of how much sleep their child needs and what time they potentially should go to bed.

It's important to note that the hours are on the chart are a guide and it's more important to focus on sleep quality, not quantity, and establish a good bedtime routine and . Just like adults, some children need more sleep, some need less.

However it's one question that we get asked a lot - how much sleep does my child need? While there is no hard and fast rule, the general guide is toddlers need around 12 hours of sleep a night; children aged three to six - 10-12 hours; seven-12 years olds - 10-11 hours; and teenagers - around eight to nine hours.

This means that a seven year old, who wakes at 7am, should ideally be in bed between 7pm and 9pm. For some a 7pm bedtime may not be realistic, especially if you're a working parent who doesn't get home until 6pm and needs to prepare dinner, check homework and sort bath and bedtimes as well as having some quality family time! However, it's not impossible.

When my son was five, he was upstairs by 7pm ready for quiet time. We spent time reading (that's our quality family time - talking about our day and reading a book before bed) and he was often asleep by 7.30pm. He's now 8 years old and he is more likely to be upstairs for 8pm ready for quiet time, with a bedtime of around 8.30pm. Don't get me wrong, we are not rigid with this. Some days my youngest asks to go to bed earlier, some days it's gone 9pm by time we're getting him to sleep but generally on the whole we stick to this routine (even at weekends) as he tends to wake between 6.45 and 7.30am regardless of what time he goes to bed. Our weekends are when we spend quality family time and also catch up on any homework.

Vicki Dawson of The Children's Sleep Charity said: "Sleep is so important in order to ensure that children can meet their full potential in every aspect of their lives. It can be helpful to have an awareness of roughly how much sleep a child needs but we do need to consider that all children are individuals. A good bedtime is really helpful in order to plan the evening routine and fit in quality family time."

What's interesting is that teachers can tell which pupils are well-rested and ready for the day ahead, and which are not. Also, parents don't seem to realise how sleep deprived their children are during the day and how it affects their behaviour and performance at school.

We surveyed teachers a few years ago and we were shocked to find that nearly a quarter (24%) of the teachers questioned admitted that they had had to resort to letting children who are very tired sleep in a corner of the classroom. For two thirds of teachers (65%) the problem is so serious they consider that the long term progress of their pupils can be affected while nearly half (48%) said lack of sleep made children unruly and badly behaved.

Some kids can function well on less sleep than others. It's not set in stone but advises parents on roughly what sort of sleep patterns children of different ages need - many parents don't actually know. A study we did in 2009 showed that 48% of parents with children under 5 didn't know that a 3 year old needs 12 hours sleep a night, 33% didn't know that 6-12 year olds needs 10 hours sleep and 39% didn't know that teens need 8-9 hours a night.

Sleep and children will always be a hot topic and a serious issue so it's important that schools, public health departments and parents all work together to help combat sleep deprivation in children.

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How Much Sleep Does My Child Need? - The Sleep Charity

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As the new school term started at the beginning of September, and children's sleep starts to settle into a more regular pattern again, we thought it might helpful to make parents aware of how much sleep their child needs and what time they potentially should go to bed.

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Sleep Hygiene Information 2020 (Great Ormond Street)

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A video guide to the basics of sleep hygiene by Natalie Dowle, Trainee Educational Psychologist

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Watch Jared Cooney Horvath, neuroscientist and educator explain sleep cycles and the impact on brain function and memory.

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How Much Sleep do Teenagers Really Need...and Why

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Sleep Service | Nansa

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Nansa's Sleep Service aims to be there for families whose children have additional needs and experience ongoing sleep difficulties; and is currently funded by the Norfolk & Waveney NHS clinical commissioning groups.

Sleeping problems

Parents, carers and other professionals continually raise the problem of poor sleep patterns as a major issue in parenting children with disabilities & additional needs.

The lack of a good night's sleep may have long term detrimental effects on a child's ability to learn and enjoy the opportunities offered at school and within the community.
A child's lack of sleep also directly affects other family members, with parents/carers and siblings experiencing disruption to their sleep patterns and the whole family becoming exhausted, impairing education and work opportunities. The reduced social and community interaction can lead to greater isolation, financial deprivation and increased reliance upon
State support.

How can Nansa help?

Children may be poor sleepers due to the effects of their medical condition, physical movement or breathing difficulties, restrictive aids (e.g. lycra splinting), environmental issues, poor housing conditions or lack of a bedtime routine; often the problem is due to a combination of some or all of these situations.
Nansa has developed and delivered sleep programmes, including individual sleep clinics, sleep groups and sleep workshops, over the past seven years and we are liasing with Scope's Sleep Solutions Team, working with this knowledgeable and well-regarded service to deliver a high quality sleep service which uses a behavioural approach to addressing sleep problems.

How do I get involved?

Referrals for the Nansa Sleep Service will be accepted from community paediatricians, portage, health visitors or any other health professional involved with the family. We can also accept referrals directly from families.
The Nansa Sleep service is free of charge for families of children with disabilities. We can also see children without disabilities but a small charge applies. Please also be aware that due to exceptional demand for our service, families of children with disabilities will be prioritised.
For information on accessing this service, please contact the Family Services team by calling 01603 414109 or email referrals@nansa.org.uk

The Sleep Helpline

The Nansa Sleep service run a helpline every Monday (term time) from 10am - 3pm. A member of the sleep team will be able to give advice and answer any questions you may have.

Call the help line on 01603 728673

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Nansa's Sleep Service aims to be there for families whose children have additional needs and experience ongoing sleep difficulties; and is currently funded by the Norfolk & Waveney NHS clinical commissioning groups. Parents, carers and other professionals continually raise the problem of poor sleep patterns as a major issue in parenting children with disabilities & additional needs.