Solutions for Better Sleep
Establish a Consistent Sleep Routine
Maintaining a regular sleep schedule and bedtime routine can help regulate the body’s internal clock and promote better sleep. This includes going to bed and waking up at the same time each day, even on weekends. (Petersen et al., 2021) suggests that ‘the need for very early intervention in the form of knowledge about sleep’ is important for children with cerebral palsy.
Create a Sleep-Conducive Environment
Ensuring the bedroom is dark, cool, and quiet can help facilitate better sleep. Removing electronic devices, using blackout curtains, and maintaining a comfortable temperature are some strategies. (Petersen et al., 2021) highlights that ‘there is no ‘silver bullet’ to fix sleep’ and parents often ‘muddled through’ trying various solutions.
Engage in Relaxing Pre-Bed Activities
Engaging in relaxing activities before bed, such as reading, light stretching, or meditation, can help the body and mind transition into sleep. Avoiding stimulating activities, like watching TV or using electronic devices, in the hours before bedtime is also recommended. (Petersen et al., 2021) notes that ‘better sleep was not always good sleep’ and parents often tried ‘many unsuccessful sleep solutions’.
Manage Underlying Health Conditions
Some health conditions, such as sleep apnea, chronic pain, or mental health disorders, can contribute to sleep problems. Addressing these underlying issues through medical treatment, therapy, or lifestyle changes may help improve sleep quality. (Xia & Sawan, 2021) provides an overview of clinical and research solutions to manage obstructive sleep apnea.
Incorporate Exercise and Healthy Habits
Regular physical activity during the day can promote better sleep at night. However, it’s important to avoid intense exercise close to bedtime, as it can be stimulating. Maintaining a healthy diet, limiting caffeine and alcohol intake, and managing stress can also contribute to improved sleep. (Petersen et al., 2021) highlights that ‘sleep problems improving and then worsening due to illness, surgical interventions, changes in family routine’ is common for children with cerebral palsy.
Seek Professional Help When Needed
If sleep problems persist despite lifestyle changes, it may be beneficial to consult a healthcare professional, such as a sleep specialist or a pediatrician. They can help identify underlying causes and provide personalized treatment recommendations, which may include medication, cognitive-behavioral therapy, or other interventions. (Almarshad et al., 2023) discusses the use of machine learning approaches, such as transformer neural networks, to improve the diagnostic performance of oximetry for obstructive sleep apnea.
