Sleep — a topic laden with emotions, especially when it becomes elusive!
Picture this: C, an 11-year-old girl diagnosed with generalised anxiety disorder, struggling not only with worries about school, homework, and friends but also with the added challenge of sleeplessness. Her life felt like an uphill battle — school became a struggle, tears flowed frequently, and her emotional radar was always on high alert, leaving her body yearning for rest.
In our coaching sessions, C initially arrived with a heavy heart, tears in her eyes, and a cloud of negativity surrounding her. Her mum, a working mother of three school-age children, faced the nightly challenge of consoling a panicking child unable to drift into dreamland. Together, they tried reading and journaling in bed, providing a temporary distraction for C until exhaustion set in. But once the lights dimmed, C's mind flickered to life, full of worries about falling asleep, the tiredness awaiting her the next day, and the complexities of friendships, particularly with the ‘mean’ girl causing her trouble.
Sadly, there's no quick fix for sleeplessness or insomnia—a reality known all too well by any adult who has tossed and turned through the night.
Over 12 weeks of coaching, we worked on establishing a soothing sleep routine for C. The goal? To maintain consistency and calmness in the hour leading up to bedtime. C incorporated pre-sleep rituals like reading, journaling, and listening to nature sounds. A warm shower added a touch of relaxation. At a designated time, she turned off the lights, keeping soothing music on if she felt she needed to. Allowing herself at least 30 minutes to drift off, C practiced deep breathing and refrained from letting worries about sleep invade her thoughts. If sleep remained elusive after 30 minutes, she would switch on a soft light, jot down her worries in a journal, and perhaps do a bit more reading. Once sleepiness returned, she turned off the lights again.
We crafted additional strategies for those challenging nights—recorded sleep stories for her to listen to, her mum bought her a comforting weighted blanket to provide feelings of safety, a few drops of lavender essential oil on a tissue by her bed, and empowering affirmations like "It’s okay if I don’t sleep, I’ve coped on little sleep before" and "It’s okay that I’m still awake. Sleep will come when it’s ready."
Parents, as you navigate this journey with your anxious sleepers, remember that patience, consistency, and a sprinkle of comforting rituals tailored just for your child can begin to create peaceful nights for both you and your precious ones. 🌙💤
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