Simple, practical tips to help children with autism sleep better. Learn about bedtime routines, screen limits, calming techniques, and creating a sleep-friendly environment for more restful nights.
When it comes to autism spectrum disorder, it can be especially frustrating during bedtime. Sometimes, children up for literal hours, wake up multiple times at night, or even before the crack of dawn. The entire family could be affected when fatigue and irritability come about. The good news is – there is a comprehensive way of overcoming these concerns. It can be ultimately achieved at with a lot of understanding and much forward planning in the day to day schedule but a lot of families have been able to see a lot of changes happening in their case with time.
Among the most supportive things that can be suggested is developing a firm bedtime schedule. This is because kids with autism find it easy to cope with situations they understand. It is helpful to have specific orders routine e.g. taking a quick bath, changing into appropriate night clothes, brushing teeth, listening to a short story e.t.c before one is tucked in for the night. The reason why the routine should be kept soothing, is to signify that rest is expected.
Also, it is better to create a bedroom which is well-suited for sleep. If the child’s comfortable, maintain a cool, calm, and dark at night bed. Many children have a great response to sound or brightening, so some children benefits from the black out blinds, establish with soft lighting, or provide the gentle noise. Some find it soothing to sleep with a particular blanket or a doll, which provides a feeling of safety.
Another aspect to consider is the duration of the viewing by the child. It has been found out that as long as devices e.g. tablets, phone, tv, or even playing video games are used, it becomes more difficult to shut down the brain. Consider even the possibility of locking all phones, tablets, and other electronic gadgets up at least a half an hour to an hour before going to sleep. Rather than that, make and do other things during this time, such as color in, listen to quiet tunes, or cuddle up on the couch with a good story.
In addition, the overall physical activity during the day can be seen as another strategy that ensures better sleep. For exercise outdoors, a walk, swim or other fun activities will energize the kids properly. But just ensure that they do not partake games involving lots of movements right before retiring to be, as this can disrupt the sleep.
Dietary Warning: Be it the child’s eating habits or what they drink, sleep can be influenced scientifically. Feeding on a proper dinner and taking nutritious snacks in between help in maintaining energy levels. It is good to steer clear of coffee, tea, cola and energy drinks; especially in the evening. Consumption of enough water is good but it is advisable that it should not be taken in large quantities just before bed if the child has a history of need to go to the bathroom on several occasions at night.
In some cases, children with autism also suffer form anxiety, which may in turn stop them from falling asleep. In this case, some gentle yoga techniques like deep breathing exercises, event free music, bonding and story time images might successfully calm children and help them sleep. The purpose of sleep is to signal to the body that one should be sleeping and weak before sleeping.
In the event sleep related issues persist for multiple weeks despite being within the confines of a structured schedule, it is advised to raise the issue with your child’s healthcare provider. Indeed, there are instances when disorders that accompany poor sleeping habits can be more serious and may include allergies, acid reflux, apnea, restless legs, or indeed the effect of anxiety or some drugs on the body. However, a diagnosis of those issues and treatments can really affect the child in significant ways.
Remember that your experience is individual and do not compare it with anyone else. Every autistic child has different needs and it is more often than not that success is in the small things which happen step by step. So it is important to not dwell only on the end results, but recognise and appreciate every milestone, even the smaller ones, like sleeping an extra ten minutes or having one night off in fighting with the ‘ghosts’ in one’s own head.
For most individuals though, changes in sleep patterns often don’t come easily, that’s something totally normal to happen. However, just like a figure of speech, if one plates consistently one can make better progress. Such changes only take place when there is a consistent careful bedtime, alone, surrounding temperature and assistance from other health personnel such as nurses. Most autistic children will and their families will enjoy calmer, and therefore happier days.
