Eat/Sleep Cluster
Sleep
Here you will find some ideas to help sleeping behaviour including keeping a sleep diary, identifying nocturnal seizures, ensuring good sleep hygiene, managing the bedroom environment, and other age specific strategies.
Keeping a sleep diary
Your healthcare provider may request additional information regarding the nature and frequency of poor sleep (e.g. number of wakings during the night, time to bed, settling behaviours at bedtime). It is advised to keep a sleep diary over a period of 10-14 days.
The Sleep Charity Childrens Sleep Diary
[thesleepcharity.org.uk]
The Sleep Charity Teen Sleep Diary
[thesleepcharity.org.uk]
Daily Sleep Diary for Adults
[nhs.uk]
Identifying nocturnal seizures
You may wish to record behaviours at night using overnight video recording if this equipment is available to you and this is suitable to your overnight sleeping arrangement. A formal sleep assessment involving an overnight stay at a sleep clinic may not always be possible, so monitoring sleep behaviours within the home environment can be informative, via monitors, sensors, alarms or mobile apps. If nocturnal seizures are identified, consult your doctor, neurologist, or healthcare provider for additional medical consultation on the management and treatment of seizures.
Alarms and Monitors
[epilepsy.org.uk]
Ensure good sleep hygiene
- Implement a consistent bedtime routine and sleep-wake schedule (even on the weekend). This often includes three or four quiet restful activities in the hour leading up to bedtime (e.g. bath, hot drink, quiet reading).
- Consider the role of exercise. Limit excessive physical activity or exercise in the few hours before bed, but ensure physical activity and exercise during the day if possible.
- Limit sugary snacks and drinks in the few hours before bedtime. A large meal and binging right before bed can disrupt sleep. Avoid eating large amounts in the few hours leading up to bedtime.
- Blue light from electronic devices and screens can suppress hormones that promote sleep. Limit use in the few hours leading up to bedtime.
- Consider removing labels from bedding and pyjamas, and consider the fabric, texture and weight of such materials.
Information and Support: Children
[thesleepcharity.org.uk]
Advice and Information for Teens and Young People
[teensleephub.org.uk]
Adults: Advice and Information
[thesleepcharity.org.uk]
Managing the bedroom environment
- Bedrooms should be set up to support sleep – dark, quiet and cool. However, this is not a one size fits all rule. As long as the bedroom is comfortable to support sleep and does not affect co-sleepers, establish an environment that works for you.
- Black out blinds and noise cancelling headphones may be beneficial for those sensitive to light and noise. Consider the use of wireless headphones or headbands if nocturnal seizures are a risk to injury.
Sleep Environment
[thesleepdoctor.com]
Age specific strategies
We have put together ideas of strategies you can use according to age, for children, teenagers, and adults. Click on the age range applicable to you to find out more.
