We all know that sleep is super important for kids, right? But for children with autism, getting a good night's sleep can be a bit more challenging. In fact, up to 80% of kids with autism have some trouble with sleep. Yikes! This can make them tired, cranky, and even have a harder time with everyday stuff.
But don't worry! We've got more tips to help your child with autism get the sleep they need. Let's dive in!
Know the Sleep Struggles for Kids with Autism:
First, let's talk about what's going on with sleep and autism. Some common sleep problems in kids with autism are:
Having a hard time falling or staying asleep
Weird sleep patterns or messed-up body clocks
Feeling anxious or not wanting to go to bed
Sensory issues that make it hard to sleep
Sleepwalking, night terrors, or other sleep disturbances
Set a Chill Bedtime Routine:
A good bedtime routine can help your child feel safe and know it's time to sleep. Here are some ideas:
Do something calming, like reading a book or taking a warm bath
Try gentle stretches or relaxation exercises, such as child-friendly yoga or progressive muscle relaxation
Say "bye-bye" to screens an hour before bed and replace them with low-key activities like coloring or puzzles
Stick to the same bedtime and wake-up time, even on weekends
Incorporate a brief massage or deep pressure to help your child feel more relaxed
Make the Bedroom Comfy and Sensory-Friendly:
A cozy and sensory-friendly bedroom can help your child with autism sleep better. Try these tips:
Use blackout curtains to keep the room dark or try a sleep mask if your child is comfortable with it
Drown out noise with a white noise machine, soft music, or nature sounds
Pick comfy bedding and PJs that won't bother your child's skin, like soft, breathable fabrics or weighted blankets for extra comfort
Keep the room at a nice temperature, typically between 60-67°F (15-19°C)
Remove any clutter or distractions that might cause anxiety or overstimulation
Help Your Child Relax and Get Ready for Bed:
Some kids with autism can feel anxious or not want to go to bed. To help them chill out, you can:
Make a visual schedule to show what happens at bedtime, using pictures or simple words
Give rewards for a good bedtime routine, like a sticker chart or extra story time
Teach relaxation techniques, like deep breathing, guided imagery, or mindfulness exercises
Offer a special toy, blanket, or pillow for comfort, like a stuffed animal or sensory-friendly fidget toy
Provide reassurance and address any fears or worries your child may have about bedtime
When in Doubt, Ask the Pros:
If your child still has trouble sleeping, don't be afraid to ask for help. Professionals who know about autism and sleep, like pediatricians, OT's, psychologists, or sleep specialists, can give you more ideas and support.
Helping your child with autism get better sleep is super important for their well-being and daily life. By understanding their sleep struggles, setting up a bedtime routine, making their room comfy, helping them relax, and asking for help when needed, you can help your child get the rest they need. Sweet dreams!