Monday, December 28, 2020

Sleep: How to get a good night's sleep and how to help someone else get a good night's sleep.

Sleep can be difficult for many with millions suffering from sleep disorders. Unfortunately, when it’s a child, and sleep disorders are especially common for children with disabilities such as ASD (Autism), lack of sleep for a child can significantly hinder the development of the child, and typically also means lack of sleep for the parent or guardian. The reverse can also be true though. There was a time when my wife and I took care of my father who had Alzheimer’s. I was not able to relax and go to sleep until my father was asleep and as soon as he was awake, I was also awake.

(Its important to note that a lack of sleep for either a child or adult causes significant stress for either or both. Stress is sometimes accompanied with additional problems, which unfortunately can include neglect and/or abuse.)

Lack of sleep and sleep disturbances are one of the top reasons for psychiatric hospitalizations for teenagers with mental health difficulties.

There are many things that contribute to a good night’s sleep. Both circadian and ultradian rhythms play a part, diet, activities, light, smells, and many other things influence our sleep. One of the most powerful aspects of our lives that influence sleep are habits and cues. Habits and cues govern about 50% of all behavior. When we are tired, stressed, or under the influence of many drugs or alcohol, habits and cues significantly increase the influence of our behavior and routines. For many with a cognitive impairment, addiction, and even some other disabilities, the influence of habits and cues on subsequent behavior can rise significantly, as high as 90% or more.

While our thinking process is governed primarily by our cerebral cortex, the front of the brain, habits are governed by the mid-brain, primarily the basal ganglia. For many if not most with cognitive impairments, the basal ganglia may function at 100% or near 100% capacity. Even many with brain damage due to an accident or stroke, still have a basal ganglia working at or almost at full capacity.

While not all, much of what will follow pertaining to sleep, is dependent on habits, responding to cues within our (and those of a child/teen/adult we are trying to help) natural environment and during our natural routines.

There are some general concepts consistent for almost anyone. There are other options presented here that should be tested for a week or two to see if or how much difference they make.

This first page will contain some, perhaps helpful videos. The subsequent pages will contain information and some habits or exercises to practice.

As you watch the videos on this and subsequent pages, please do not "throw the baby out with the bath water." The science is not absolutely consistent; however, it is consistent enough to give you a very good idea of what may be helpful and provide you with some things to try for a week or even month or two to see if it helps.

For children with disabilities and/or mental health issues, and even for yourself, make adjustments gradually.

Click here to continue with this series: Sleep hygiene, how to get a good night's sleep, for you and others, to include children, you may be trying to help.

(Each topic will be separated to more easily allow targeted questions and discussion by subject.)

Here are some videos which may help. Most of the information will be on subsequent pages.

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

Fall Asleep In 2 Minutes - 5 EASY Tips To Get INSTANT Sleep (animated) - Better than Yesterday

How caffeine and alcohol affect your sleep | Sleeping with Science, a TED series

How to Fall Asleep in 2 Minutes -Bright Side

How to Fall Asleep in Just 2 Minutes - TopThink

9 Habits That IMPROVE Your Sleep

10 Habits That RUIN Your Sleep

9 Habits That IMPROVE Your Sleep

How to Sleep Fast and Better - MUST WATCH | Dr. Berg

Music to help relaxation and sleep:

Do not listen to this music while driving a car or running equipment.

Personally I find music helpful for relaxing but typically for falling asleep with the exception of Pachelbel's Cannon with Daniel Kobialka, played repeatedly. Some of the nature and train sounds help induce sleep for me.

Classical Music - Cello

Daniel Kobialka - Cosmic Ecstasy FULL ALBUM

Pachelbel's Canon with Daniel Kobialka (my favorite)

Relaxing Harp Music: Rain & Thunder, Sleep Music, Relaxing Music, Sleeping Music, Fall Asleep ★120

Relaxing Sleep Music: Deep Sleeping Music, Fall Asleep, Meditation Music ★44🍀

Relaxing Sleep Music • Deep Sleeping Music, Relaxing Music, Stress Relief, Meditation Music (Flying)

[Try Listening for 3 Minutes] FALL ASLEEP FAST VOL 2 | RAIN SOUNDS FOR SLEEPING | DEEP SLEEP MUSIC

When You Wish Upon A Star (Especially for children)