Having a healthy sleep routine is a key component of a well-balanced and healthy lifestyle. In particular, consistent, quality sleep helps improve mood, behavior, focus, and overall health. However, developing and maintaining good sleep routines can be a real challenge for some developmentally disabled individuals. Fortunately, the California Department of Developmental Services (“DSS”) can provide resources related to good sleep routines, tips for families, and practices to help developmentally disabled individuals improve their sleep.
Developing a Good Sleep Routine
A key first step is to create a consistent schedule. Going to bed and waking up at the same times each day helps regulate the body’s internal clock.
Additionally, to make it easier to fall asleep, families should establish a calming bedtime routine. Some good things to try include reading, listening to soft music, gentle lighting, or calming massage and other forms of gentle touch. The key is to find what works for you and your family.
It is also important to avoid screen time or other stimulating activities, as these make it harder to calm down and fall asleep.
Sensory-friendly adjustments are often helpful for individuals with developmental disabilities. This might include blackout curtains, white noise machines, or weighted blankets.
At the end of the day, a good sleep routine will always be unique to each individual. The key is to be consistent and establish a routine. Focus on finding ways to create a sense of calm and quiet that facilitates good sleep. Start with the suggestions above and discover what works for you and your loved one.
DDS Can Help
If sleep challenges persist, families can talk to their DDS regional center service coordinator. Specifically, DDS can connect families with behavioral specialists, sleep consultants, or occupational therapists who can provide high-level information about sleep routines, tips for families, and approaches designed specifically for developmentally disabled individuals.
By combining consistent routines, a supportive environment, and professional guidance, families can help their developmentally disabled loved one establish sleep routines that will contribute to overall health and wellbeing.