Sleep is one of the most overlooked yet essential factors for both children and adults. We often focus on diet, exercise, and mental health, but without quality sleep, everything else suffers insofar as the brain and body cannot function optimally. In fact, inadequate or poor sleep can manifest in so many ways like emotional outbursts, brain fog, difficulty concentrating, heightened anxiety, and even physical symptoms like headaches or a weakened immune system. When sleep is optimized, the brain functions more efficiently, emotions become easier to manage, and both kids and adults experience greater overall well-being. That’s why we’re taking a closer look at sleep and its powerful impact on regulation. In this episode, we’ll explore practical strategies to help kids get the quality rest they need to stay calm, focused, and balanced in everyday life.
Reducing Overstimulation
What I’ve noticed is that we don’t talk about sleep enough—when in fact, we should. Sleep is essential for so many reasons. It’s not just about rest; it’s about resetting and regulating the nervous system. When our kids don’t get enough sleep, we see increased impulsivity, irritability, and difficulty managing emotions. And yet, we often overlook just how much of an impact sleep has on their behavior and overall well-being. Many children do not get the amount of sleep they need, and this is especially evident among teenagers. Late-night academic responsibilities, such as last-minute assignments, often contribute to inadequate sleep. However, the importance of sleep cannot be overstated. During sleep, the brain undergoes essential processes of resetting and reorganization. In fact, approximately 90% of detoxification occurs while we sleep, facilitating the processing of emotions, thoughts, and behaviors. This process plays a crucial role in maintaining emotional regulation and cognitive function. When sleep is insufficient, we see an increase in impulsivity, irritability, and difficulty managing emotions. If adults experience mood disturbances and reduced cognitive function due to sleep deprivation, it stands to reason that children would be similarly affected. This is why practicing sleep hygiene is essential. Sleep hygiene refers to the routines and rituals that signal to the brain that it is time to unwind and prepare for rest. These structured bedtime habits provide children with a powerful, nonverbal cue that supports a smooth transition to sleep. Parents often prioritize these routines during early childhood, recognizing their significant impact on sleep quality. However, maintaining consistent sleep hygiene remains equally important as children grow. Establishing and reinforcing these habits can promote better sleep, which in turn supports overall well-being and emotional regulation.
Managing Device Dysregulation
Managing device dysregulation is crucial for improving sleep quality, especially for children and teenagers. One of the biggest factors in preparing the nervous system for sleep is reducing overstimulation in the evening. Just as adults struggle to wind down after a busy, high-stimulation day, kids also need structured routines to help their brains shift into sleep mode. A consistent bedtime routine and a regular sleep schedule within a 30-minute window each night, even on weekends, help regulate the body's internal clock. This is especially important for younger children, who may have more difficulty self-regulating and winding down. Without these routines, kids can experience trouble sleeping, leading to increased dysregulation and difficulty focusing the next day. A major contributor to nighttime overstimulation is screen use. Using devices before bed is like hitting the gas pedal when you’re trying to park as it sends mixed signals to the brain. While many kids claim that screens help them relax, research shows that as little as 20 minutes of screen time before bed can overstimulate or under-stimulate the nervous system while also suppressing melatonin production, which is essential for sleep. That’s why implementing a “digital detox” at least an hour before bed is key. If avoiding screens completely isn’t possible, using blue light filters can help reduce the impact. Moreover, bedtime routines serve as a nonverbal cue for the brain, signaling that it’s time to sleep. Kids aren’t born with self-regulation skills—they develop them over time with support. When we establish consistent, calming bedtime rituals and limit screen exposure, we create the conditions for healthier sleep and better regulation.
Creating a Sensory-Friendly Environment
Creating a sensory-friendly environment is essential for helping children who struggle with dysregulation transition into sleep more smoothly. Many kids experience sensory overload, which can make it difficult for their nervous systems to settle down at night. Incorporating sensory activities before bed, such as stretching or using weighted blankets, can provide calming input that helps the body and brain prepare for rest. Occupational therapists can be valuable resources for identifying individualized sensory supports that promote relaxation. The physical sleep environment also plays a crucial role. Cutting down on clutter in a child’s bedroom can minimize visual overstimulation, which is often an overlooked source of dysregulation. A cool, dark, and quiet room with white noise if needed creates an optimal sensory space for sleep. Many adults, even those without ADHD or other regulatory challenges, find white noise helpful in quieting mental chatter. For children who struggle with settling down, these adjustments can make a significant difference in promoting restful, quality sleep. Relaxation Techniques Incorporating relaxation techniques before bed is a powerful way to help children transition into sleep. A warm bath can be especially effective, as heat naturally signals the body to wind down. Another highly effective strategy is progressive relaxation, which involves tensing and releasing muscles from head to toe. This technique helps release built-up tension, which is more common than many people realize. Even when we conduct brain maps, we see significant muscle tension in nearly everyone, highlighting how much stress is stored in the body. Guided imagery is another valuable tool that encourages mental relaxation by leading children through calming visualizations. Deep pressure activities, such as a big bear hug or weighted blankets, can also provide the sensory input needed to calm an overactive nervous system. Many children, like adults, hold onto stress in their bodies without realizing it, which can make it harder to fall asleep. By incorporating these relaxation techniques into a bedtime routine, we can help our kids release tension, quiet their minds, and prepare for restful sleep. Addressing Nutritional Deficiencies Addressing nutritional deficiencies and biological disruptors is essential for improving sleep quality. One of the most critical nutrients for sleep is magnesium, which plays a role in over 300 to 600 biochemical processes in the body. Without adequate magnesium levels, the body cannot effectively prepare for sleep. Magnesium supports relaxation, reduces muscle tension, and enhances brain function. Among the various forms, magnesium L-threonate is particularly beneficial because it crosses the blood-brain barrier, directly supporting sleep, focus, and attention. Even small doses can make a significant difference, as seen in cases where improved magnesium intake led to better sleep and behavioral regulation. Beyond magnesium, diet plays a crucial role in sleep quality. Avoiding sugar and refined carbohydrates before bed can prevent energy spikes that disrupt sleep. Instead, incorporating protein and healthy fats can help stabilize blood sugar levels and prevent nighttime awakenings. For children who require a bedtime snack, protein-rich options are best, as they provide sustained energy without overstimulating the nervous system. By making these dietary adjustments and maintaining proper sleep hygiene, we can support the body's natural ability to regulate sleep and promote overall well-being.
Teaching Self-Regulation
Teaching self-regulation is key to helping children manage nighttime awakenings and develop independent coping skills. Instead of reacting with frustration at 3 AM, it's important to create a comfort plan ahead of time. This means explicitly teaching your child what to do when they wake up, whether it is hugging their stuffed animal, turning on a calming meditation app, or listening to binaural beats. Encouraging them to wait for five minutes before seeking help builds their confidence in self-soothing. Self-regulation involves teaching children that they have the power to calm themselves using positive thoughts, tools, and techniques such as breathwork. It's also helpful to reinforce the habit of staying in bed and trying to fall back asleep rather than immediately getting up, as movement can make it harder to settle again. When working on self-regulation, consistency is key. These strategies need to be practiced with fidelity for at least 30 days to create lasting change—there’s no magic wand, but with patience and the right tools, children can learn to manage their sleep disruptions independently. Consistency and Long-Term Strategies Consistency is essential for long-term success in improving sleep and self-regulation. Developing healthy sleep habits is not a one-and-done process. It requires ongoing practice for the brain to adapt. While strategies like magnesium supplementation can have immediate calming effects, chronic sleep issues often require deeper investigation and sustained effort. Underlying factors such as neurological differences or breathing issues can play a significant role. Children with ADHD, autism, birth trauma, or brain injuries often produce excess delta brain waves, which can make it harder for their brains to transition into sleep. Additionally, breathing obstructions like enlarged adenoids, tonsils, or early orthodontic interventions may contribute to poor sleep quality. If a child snores, this is a clear sign of a potential breathing issue that needs to be addressed. Implementing consistent, long-term strategies helps children feel more calm and regulated throughout the day. Sleep is a key factor in self-regulation, and if a child struggles with frequent dysregulation, sleep issues should always be considered. If you need more targeted support, these are the types of strategies I specialize in, helping parents create sustainable solutions for their dysregulated children.
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