Most of us know that getting enough sleep is beneficial to our well-being. From increasing our energy levels and improving our mood to helping us regulate our emotions and stay motivated, a good night’s sleep can make our days feel more manageable.
For teenagers, who are experiencing brain and hormonal changes, revising for exams, navigating relationships, and planning for their future, sleep is even more important.
The trouble is that for young people in care, falling asleep and staying asleep can feel difficult. Why? Childhood trauma and sleep issues are connected. Whether it’s anxiety about being alone in the dark, racing thoughts, or nightmares, adverse childhood experiences can disrupt sleep.
In this article, we explore the link between trauma and sleep issues in more detail. We also provide tips to help your young person build a bedtime routine that promotes sleep and leaves them feeling refreshed in the morning.
Childhood trauma and sleep problems
Every teenager can have trouble sleeping, but young people in care are more likely to experience sleep problems due to their trauma, and here’s why:
- Missing their family: Regardless of why a young person is in foster care, they may miss their family. During the day, they might find it easier to distract themselves from feelings of loss and grief when they’re at school or engaged in activities. But when night comes, and they’re alone in their room, thoughts of their family could prevent them from falling asleep.
- Living with a new family: If your young person has only just moved in, they may struggle to sleep as they try to settle into their new home and make sense of their circumstances.
- Hypervigilance: If your young person has experienced abuse, their nervous system may have adapted to keep them safe. As a result, their senses can become heightened, allowing them to quickly scan their environment for potential threats. This hypervigilance means that when they’re trying to fall asleep, they may be easily disturbed by creaking floorboards, footsteps, or voices coming from downstairs.
- Nightmares: They may have nightmares as they try to process their experiences; this can mean they wake in the night or are afraid to fall asleep.
- Stress: Moving into care and being chronically stressed in their previous home may have elevated their cortisol levels, making it difficult to produce melatonin to sleep.
5 Tips for building a good bedtime routine
Good bedtime routines can make all the difference to the way we sleep. Whether you provide long-term, interim, or emergency foster care, here is how to build a trauma-informed bedtime routine that helps your young person wind down and get some decent shuteye.
Adjust their sleep environment
Make sure your teenager’s bedroom is a comfortable space where they can relax and unwind after a long day at school. Ask your teenager to get involved in making a few tweaks to their room so they feel like they have some control over their environment. Here are some examples of small changes that could make a huge difference to their quality of sleep:
- Decoration: Let them choose the colour of their room, the way it’s laid out, and accessories that bring them comfort.
- Temperature: The optimum room temperature for sleep is around 16 and 18°C, but your young person may prefer a slightly cooler or warmer environment.
- Night lights: If they’re nervous about switching the light off and being alone in the dark, you could help them choose a night light that fits the aesthetic of their room.
- Sound machines: If hypervigilance is keeping them awake, sound machines can help drown out background noise and are a great alternative to earplugs if your teen doesn’t like wearing them.
- Decluttering: If they’ve accumulated quite a few belongings, do they need more storage? Clutter can increase stress levels, which can prevent a good night’s sleep.
Stick to the same bedtime
Agree on a suitable bedtime for your foster child and try to stick to it every night. You could also help them modify their evening habits, optimising them for a good night’s sleep.
For instance, if their bedtime is at 9.30 pm, get them in the routine of beginning to prepare for sleep an hour before. This could include putting screens away, a warm bath, brushing their teeth, reading a book or doing another wind-down activity before they turn the light off to sleep.
Emotional regulation before bedtime
If your teenager lies awake at night reliving the past day or painful memories, nurturing their emotional needs before bedtime could prevent racing thoughts.
Whether it’s over dinner, on a walk around the block or while you’re watching a TV show you love together, make it a routine to check in with them on a daily basis.
You could also encourage them to do a calming activity that helps regulate their nervous system, such as journaling, drawing, or listening to music. They can then go to bed feeling calmer and more in harmony with themselves, helping them switch off and sleep well.
Be mindful of mealtimes
Digestive issues, hunger pains, and feeling wired can all prevent healthy sleeping habits. So be mindful of mealtimes, making sure your teenager eats two to four hours before bed so their body has plenty of time to digest food.
It’s also a good idea to encourage them to avoid anything that contains caffeine close to bedtime, such as chocolate, cola, and energy drinks. Not only is caffeine a stimulant, but it can also make their mind race and leave them feeling on edge, which won’t aid a good night’s sleep.
If they do get hungry between dinner and bedtime, suggest a small healthy snack that contains vitamins and minerals, such as magnesium, which aid sleep.
Reassure them before bedtime
Before you head to bed, reassure your teenager that if they have a nightmare, struggle to get to sleep, or want to talk about something on their mind, all they have to do is knock on your door.
We know that, as a foster carer, you need a good night’s sleep too, but for teenagers living with trauma, they need to feel confident that you’ll be there for them no matter the hour.
So, if they do wake you up in the middle of the night, show them patience and understanding, so they can go back to bed feeling safe, supported and heard when they’re at their most vulnerable.
Supporting children living with trauma
At FCA Scotland, our support for children in foster care is holistic, caring for their entire well-being. This includes therapeutic interventions, such as joint therapy sessions, consultations, training, and more. These help both you, as a foster carer, and us as a community, understand each child’s unique experiences so we can provide tailored support.
We also organise support groups in your local area, helping you connect with other foster carers. They may be able to offer more suggestions on how to help your teenager sleep based on their lived experiences.
And if things become particularly difficult during the night, you can always call us on our 24/7 helpline. We’re here for you, no matter the situation, no matter the hour.
Ready to change children’s lives?
If you’d like to make a real difference in the lives of children and young people, call us on 0141 646 4805 to learn more about becoming a foster carer. You can also submit an online enquiry form, and a member of our dedicated team will call you.
