Health
Sleep
Sleep is a natural, periodic state of rest for the mind and body, essential for physical and mental health. During sleep, the body heals and rejuvenates and the brain consolidates memories and processes information. Good sleep quality is crucial for overall well-being and to preserve immunity.
Why Is This Important for People with ID/DD?
For individuals with intellectual and developmental disabilities sleep issues are common and can significantly impact physical and emotional health. Poor sleep can exacerbate other health conditions, affect mood and behavior, and lead to difficulties in daily functioning. Common risk factors for poor sleep in people with disabilities include pain, difficulty with mobility, medication side effects (ie: lasix, stimulants, steroids, certain antidepressants [especially SSRIs]) , anxiety or depression, irregular sleep routines, co-existing medical conditions such as epilepsy or cerebral palsy, limited physical activity, and environmental factors like noise, light sensitivity, or sharing a sleeping space with others.
PREVENTION
- Pain Management: People with disabilities may experience pain differently and may not be able to communicate it clearly. Managing pain can assist with better sleep habits.
- Sleep Apnea: Sleep apnea is a disorder where breathing repeatedly stops and starts during sleep. Obstructive sleep apnea, the most common form, can be caused by conditions like infections or obesity, both of which are more prevalent in people with disabilities. For people with Down syndrome, sleep apnea is especially common due to physical traits like low muscle tone in the upper airway, narrow air passages, and enlarged tonsils.
- Nighttime Symptoms of Sleep Apnea: Loud snoring, pauses in breathing gasping for air, restless sleep, frequent bathroom visits
- Daytime Symptoms of Sleep Apnea: Early morning headaches, excessive daytime fatigue, poor concentration, depression or irritability, sleepiness or behaviors during activities
- Sleeping with a Light On: External light during sleep can disrupt the body’s natural circadian rhythm by signaling to the brain that it’s time to wake up. If a person prefers to sleep with a light on for comfort or convenience, consider using a touch or noise-responsive bedside lamp to minimize light exposure and support natural sleep cycles.
- Sleep Associations: Use the bed only for sleep. Engaging in activities like watching TV or playing games in bed can cause the brain to associate the bed with mental activity, making it harder to fall asleep. If not feeling sleepy, it’s recommended to get out of bed and engage in a relaxing activity.
- Avoid Blue Light: Avoid using electronic devices (TV, phones, tablets, etc.) for at least one hour before bed, as the light emitted from screens can disrupt the body’s ability to produce melatonin to fall asleep.
- Emotional/Psychological Factors: Anxiety about sleep can lead to a cycle of poor sleep. To break this cycle, it is recommended to get out of bed and engage in a quiet, calming activity until feeling tired. Activities that promote relaxation include deep breathing, progressive muscle relaxation, yoga, journaling, or reading.
Helpful to Know
- Common Signs/Symptoms of Poor Sleep: irritability, difficulty concentrating, excessive daytime sleepiness, mood swings, increased behavioral issues, fatigue, frequent yawning, dark circles under the eyes, restlessness, trouble falling asleep or staying asleep, and difficulty waking up in the morning.
- Sleep hygiene: Establishing a consistent bedtime routine can help signal to the body that it’s time to sleep. This may include activities like brushing teeth, dimming the lights, and engaging in a relaxing activity.
- Consultation with a healthcare provider: If sleep issues persist, it is essential to consult with a healthcare provider for further evaluation, especially in the case of suspected sleep apnea or chronic insomnia.
- Identify Pain for Non-Verbal Individuals: FLACC Pain Scale , Non-Verbal Pain Scale (NVPS), and Wong-Baker Faces Scale