Sleep Consultancy

Welcome

As Sleep Consultants we are passionate about helping parents and their children in resolve problematic sleep issues. Children who cannot sleep or will not sleep can experience developmental concerns. Sleep deprivation also has significant impact on mental and physical well being of parents.

With extensive knowledge of sleep science and what is developmentally appropriate for your child, we will help identify patterns, behaviours and external factors which may contribute to sleep problems. We will work with you to develop a tailored plan including practical tools and techniques focused on improving sleep routines for your child to benefit your whole family. 

Our Knowledge

Our expertise covers the physiology of sleep, the importance of sleep in babies and children and the relationship between diet/nutrition, exercise, routine and sleep at all stages from new-born to 12 years old. Our commitment to you extends beyond just Sleep Consultancy. With over 15-year experience in childcare and development we have in-depth knowledge and range of expertise to provide effective support tailored to your child's needs. Our range of services cover;

Sleep Physiology

• What is sleep and why we need it
• Regulatory mechanisms
• Stages of sleep and sleep cycles
  

Healthy sleep and supporting sleep

• Healthy sleep associations
• Causes and effects of lack of sleep
• Sleep hygiene
  

Conditions affecting sleep

• Sleep disorders
• Acute illness
• Bedtime resistance
  

Strategies

• Identifying a situation
• Provision of a sleep plan
  

Special cases

• Autism
• ADHD, multiples

Sleep training techniques

Why is Sleep Important For Children?

Author: Danielle Pacheco  |  Medically Reviewed by: Dr. Nilong Vyas (Pediatrician MD)

Sleep is an essential building block for your child’s mental and physical health. If you’re finding it difficult to help your child sleep, you’re not alone. Studies show sleep problems affect 25 to 50 percent of children and 40 percent of adolescents.

In addition to having a direct effect on happiness¹, research shows that sleep impacts alertness and attention², cognitive performance³, mood⁴, resiliency⁵, vocabulary acquisition⁶, and learning and memory⁷. Sleep also has important effects on growth, especially in early infancy⁸. In toddlers, napping appears to be necessary for memory consolidation⁹, executive attention¹⁰, and motor skill development¹¹.

Understanding your child’s sleep needs is the first step towards providing better sleep for your child. Through a combination of sleep hygiene, age-appropriate routines, and close attention to any sleep disorders, you can help your child get the rest they need to grow up strong and healthy.

When Children Don’t Get Enough Sleep?

Author: Danielle Pacheco  |  Medically Reviewed by: Dr. Nilong Vyas (Pediatrician MD)

As every parent knows, a child that’s short on sleep can swing between being grumpy and hyperactive, with effects that can mimic ADHD¹². Sleepiness can also affect your child’s ability to pay attention, with ramifications for their performance in school. Even minimal sleep restriction¹³ can have effects on your child’s day-to-day life.

Poor sleep in early childhood has been linked to allergic rhinitis¹⁴ and problems with the immune system¹⁵, as well as anxiety and depression¹⁶. There is also emerging evidence that poor sleep in childhood may carry future cardiovascular risks in the form of obesity, diabetes¹⁷, and high blood pressure¹⁸. In adolescents, inadequate sleep can have long-term effects on  academic performance¹⁹ and mental health²⁰

Sleep Problems in Children

Author: Danielle Pacheco  |  Medically Reviewed by: Dr. Nilong Vyas (Pediatrician MD)

Issues that might seem minor to us are often very significant to a child, so events like a new sibling, teething, an illness, a different place, a new caregiver, a change in schedule, or minor complaints like allergies, colds, and ear infections can all take their toll on your child’s sleep. In addition to these common problems, as many as 50 percent²¹ of children suffer from sleep disorders at some point. Sleep disorders are intricately intertwined with mental and physical health²² issues, with one exacerbating the other in a cycle that can be hard to break. Additionally, some sleep disorders are not evident to the sleeper, or they may mirror other conditions such as epilepsy, making them difficult to diagnose²³.

Some of the most common sleep disorders in children are night terrors and nightmares, sleep apnea, sleep talking and sleepwalking, snoring, and restless leg syndrome.

Night Terrors and Nightmares

Nightmares can be frightening for toddlers, who have a harder time distinguishing what’s real and what’s not. Children often wake up from nightmares, which usually occur during REM sleep. If this happens, offer them reassurance and gently put them back to sleep.

Night terrors, otherwise known as sleep terrors, are a parasomnia that occurs early in the night during non-REM sleep in about one-third of children²⁴. Your child may scream and bolt upright during a night terror, but they won’t usually wake up or remember the incident in the morning. The best thing you can do is make sure your child is safe, trying to keep them in bed if possible. There’s no need to wake them up or worry if your child experiences the occasional night terror, but if they become very frequent or if they’re causing daytime sleepiness, they’re worth mentioning to your pediatrician.

Sleep Talking and Sleepwalking

Sleep talking is a relatively common parasomnia involving vocalizations during sleep. Sleep talking appears to occur more frequently during light sleep, so proper sleep hygiene may help reduce episodes. While harmless on its own, sleep talking may disturb other people in the bedroom. It is sometimes connected to other sleep disorders such as nightmares or sleepwalking.

Research suggests that 1 in 3 children will sleepwalk before the age of 13, with most episodes occurring in the pre-teen years. As with sleep talkers, sleepwalkers are not aware of their surroundings and usually have no recollection of their activity afterward. In addition to daytime sleepiness, sleepwalking can have serious consequences depending on the person’s actions. If your child sleepwalks, it’s a good idea to safety-proof their bedroom and install an alarm. Waking someone up about half an hour before their regular sleepwalking episode occurs has proven useful.

Snoring and Sleep Apnea

Just as with adults, it’s normal for children to snore occasionally. Snoring in children may be caused by swollen tonsils or adenoids, allergies, obesity, secondhand smoke, or other factors. However, if you notice your child snoring excessively, or displaying pauses in breathing followed by gasps, they may have sleep apnea.

Children with sleep apnea suffer from disrupted breathing which prompts them to wake up multiple times during the night, often without them realizing. The first clue that something is wrong may be when you notice your child displaying the hallmark signs of sleep deprivation, such as daytime sleepiness, difficulty concentrating, and hyperactivity. Frequent snoring and sleep apnea can both have ill effects on your child’s health and cause disruptions to other members of the family. Talk to your pediatrician about ways to reduce symptoms.

Restless Legs Syndrome

Characterized by an irrepressible urge to move the legs, restless legs syndrome in children²⁵ can be difficult to identify. You may think your child is simply fidgeting or suffering from growing pains. Treatment of nighttime restless leg syndrome in children includes proper sleep hygiene and stretching before bed²⁶. Iron supplements have proven useful in treating adults, but research is still being conducted into the safety and efficacy of iron supplements for children.

If you think your child may be suffering from one of these sleep disorders, keep track of the symptoms in a sleep diary, and talk to your pediatrician. Establishing good sleep hygiene habits and eliminating other barriers to proper sleep is the first line of defense in treating many of these conditions.