Bedtime is challenging for most families with young children, but it can be especially difficult for children diagnosed with autism spectrum disorder (ASD).
Some of these issues are directly related to ASD, like having a hard time relaxing and winding down, heightened light or sound sensitivities, their need for a strict routine, or additional health issues that impact sleep. Other causes can be dietary or environmental, but establishing healthy sleep habits pays off regardless of the reason.
However, by working to improve your child’s bedtime routine and sleep habits, you inevitably benefit their daytime well-being. A healthy circadian rhythm, which includes age-appropriate sleep hours, has a positive impact on:
Your physician or behavioral therapist are the best resources for providing tips about autism sleep aids personalized for your child and household. However, these five tips are standard foundations for helping kids with ASD sleep better.
Most children with ASD like a systematic routine. The more your household can accommodate this, the better. If you take trips to visit family members or take a vacation, think about creating bedtime habits that can go anywhere with you.
Young toddlers and older, non-verbal children benefit from having pictorial versions of the routine, including visuals that demonstrate what should happen between what times. Be mindful of getting too precise about times to the minute, as that may be harder to accommodate. But using timed “windows” for things like:
If you know that time will not be consistent, leave that out of the routine and make your verbiage, “Time to get ready for bed…” their cue to begin.
We mentioned light and sound sensitivities above, but children with ASD can have other heightened sensitivities - including tactile/material preferences - that can help or hinder sleep.
To create a comfortable, soothing, and sleep-friendly bedroom, think about:
Also, ensure their bedroom is the only place they can sleep. If you let your child fall asleep in another room, you’re creating a “routine” that isn’t sustainable for their future sleep health. The goal is for their brain to associate their bedroom with safe, nighttime sleep rather than anywhere else.
Recent research shows that using screens too close to bedtime affects the production of melatonin and other sleep-conducive hormones. The typical recommendation is to get off screens at least 30 minutes before sleep. However, if your child is having difficulty sleeping, we recommend having a screen-free home for at least an hour before bedtime.
This allows their brains time to shift gears. If you combine that with dimming the lights, playing their favorite calm music, or other things that help them relax and wind down, falling asleep will get easier over time.
NOTE: Be very mindful of your child’s online and screen-based activities. It could be that they are also watching or seeing/hearing scary, violent, or otherwise harmful material that makes them afraid or contributes to nightmares and night terrors.
Tired bodies and tired minds are the most apt to fall asleep. If your child is sedentary, odds are they’ll have a harder time getting a good night’s rest. Daily movement and exercise have many benefits for us all, but tailored exercise is especially beneficial for children with ASD.
According to autismspeaks.org, “studies have shown that exercise reduces problem behaviors such as repetitive behaviors, off-task behavior, mouthing, self-injury, disruptiveness and aggression in those with autism.”
If your child isn’t all that fond of specific exercises or sports, work with an applied behavioral therapist to develop exercises and ideas for integrating movement into every day. The more physically tired your child is at the end of the day, the better they’ll sleep at night.
We know those previously mentioned sensitivities can also include strong food preferences and aversions. But foods and beverages significantly affect how well we can fall asleep - and stay asleep.
Things you can do to support a sleep-friendly diet include:
Early intervention is the best way to create a solid foundation for any child with ASD. The Autism Response Team (ART) has used applied behavior analysis to support our clients and their families across school, community, and everyday settings.
Once we’ve assessed our clients and learned more about your family’s goals, we provide personalized recommendations about autism sleep aids and bedtime routines that support healthy sleep habits. Contact us to schedule an initial consultation and learn more about our services and how we can help.
