Key points about managing delayed sleep
- management of 'delayed sleep' depends on its cause
- good sleep habits are especially important for tamariki (children) with delayed sleep
- whatever the cause of delayed sleep, tamariki end up going to bed later and waking up later in the morning
- setting a regular morning wake up time can help
- morning light is helpful in establishing an earlier bedtime
- daytime napping or sleeping can contribute to delayed sleep
This page is about sleep in primary school tamariki.
Managing delayed sleep
Management of delayed sleep depends on its cause. Causes include:
- bedtime resistance
- anxiety
- sleep associations
The strategies below are for all causes of delayed sleep.
Establish good sleep habits
Good sleep habits are especially important for tamariki with delayed sleep. These include:
- going to bed and waking up at the same time each day (including weekends and holidays)
- keeping the bedroom cool, quiet and relatively dark
- having a regular bedtime routine with a wind-down time (for example, reading, quiet play or drawing)
- avoiding screens (TV, computer, games) for at least 45 minutes before bedtime
- avoiding caffeine (such as chocolate, Coke, tea and coffee), or having it only in the morning
- having regular meal times and avoiding late-night snacking
Shift the internal body clock
Whatever the cause of delayed sleep, tamariki end up going to bed later and waking up later. Their whole sleep pattern shifts later into the night.
This can make mornings difficult, as it can be hard for them to wake up and get ready for school.
There are several strategies that can help change this pattern.
Set a regular morning wake up time
Start with a bedtime close to when your child usually falls asleep. Once they are falling asleep within 20 to 30 minutes, move bedtime earlier by 15 minutes.
Keep this new bedtime for a few days. When your child is settling well, move it earlier again. Continue this until you reach the desired bedtime.
For example, if your child usually falls asleep at 10:30pm, start with 10:15pm. After a few nights, move it to 10:00pm, and continue in the same way.
Morning light is helpful in establishing an earlier bedtime
Increase your child’s exposure to light in the morning. Open the curtains to let in natural light, have breakfast in a sunny area, and encourage time outdoors early in the day. On weekends, aim for at least an hour outside in the morning.
No daytime napping or sleeping
Avoid daytime napping or sleeping. It can contribute to delayed sleep.
Online sleep programme
The Good Nights Programme is a New Zealand developed sleep programme. It was originally developed to support tamariki with autism-takiwātanga. Much of the content is helpful for all parents and whānau who want to support their child to sleep better. You can work through the modules in your own time.
Find out more about sleep and the best way to support your child to improve their sleep.
Module 1: Understanding your child's sleep
Module 2: Sleep scheduling
Module 3: Creating optimum conditions for sleep
Module 4: Teaching children healthy sleep habits
Module 5: Relaxation
Module 6: Promoting sleep-conducive behaviour
Module 7: Creating a sleep support plan
Visit the Good Nights Programme website to see all the modules
Acknowledgements
Starship Foundation and the Paediatric Society of New Zealand thank the Centre for Community Child Health at the Murdoch Childrens Research Institute and Royal Children's Hospital, Melbourne, Australia, for making this content available to parents and families.
© Copyright – Centre for Community Child Health at the Murdoch Childrens Research Institute and Royal Children's Hospital, Melbourne, Victoria, Australia 2014. Except as permitted under the Copyright Act 1968 (Cth), no part of this content may be reproduced by a process, electronic or otherwise, without the specific written permission of the Murdoch Childrens Research Institute.
