Better Sleep for Children With Autistic Spectrum Condition
- Nov 7, 2023
- 5 min read
Updated: Nov 8, 2023
Good sleep doesn’t simply mean being able to fall asleep and stay asleep. It is about achieving the right amount of good quality sleep, which is really important for learning, growth and development.
For many children with autism and autistic spectrum condition (ASC), sleep can be a real challenge. Being able to get to sleep and to self-settle when they wake in the night can be affected by a number of different factors, including daytime activity, bedtime routine, the bedroom environment and what they need to help them to fall asleep. Over time, not being able to fall asleep and other problems, such as frequent or early waking, can have a huge impact on the child and their family.
If you are the parent or carer of a child with autism or ASC, you are probably reading this post because you are facing some difficulties. Rest assured, there are things which can be put in place to help.
Why not book a free Discovery Call with me for more personalised advice?
In the meantime, the suggestions below can promote sleep and encourage your child to develop healthier habits, both during the day and at bedtime.
Implement a bedtime routine
Setting up a regular and predictable bedtime routine, at the same time every night, can help with the development of healthier sleep patterns. For younger children this might mean a bath and a story before being tucked into bed. Older children might prefer a chat or a quiet game, then some alone time to relax and/or read before the lights are turned out. Children with autism often need additional support, such as:
- Verbal or visual warnings when it is nearly time for bed. Some children, such as those with a PDA profile, may need more than one warning, so they have plenty of time to prepare themselves.
- Cues which indicate that bedtime is close, for example, turning off screens (if possible), cuddle time or quiet activities, such as drawing or reading. Then cleaning their teeth and going to the toilet or having their nappy changed.
- A visual timetable of the bedtime routine. Having pictures of each step helps children to understand what is coming next and hopefully reduce anxiety. Some children respond well to simple generic pictures, while others do better with photographs. It can also help to turn over or tick off each task once complete.
- Lots of praise as each task is completed. Although reward charts can have varying degrees of success, depending upon the child’s understanding, these can be used as an incentive.
If you need help putting together visuals of any sort, I can provide both visuals and reward charts as part of my bespoke sleep packages or as a stand alone pack.
2. Regular Bedtime
It is really important for children with ASC to have a regular bedtime. The most appropriate bedtime will vary from child to child. As a parent or carer, you can work out when your child should be put to bed by looking at when they get up and how much sleep they generally need to be happy and alert during the day. Filling out a sleep and mood diary for a week or two is a good way to determine this.
For example, if a child needs 10 hours of sleep each night, and they have to be up to get ready for school at 7am, they should be in bed and settled by 9pm. Evening activities need to be arranged in accordance with this. Some children require more help settling into a new bedtime and parents may need to employ strategies, such as Bedtime Fading, to achieve this.
Want to know more about Bedtime Fading?
Bedtimes should be kept the same time every night, even at weekends and during school holidays, until your child is good at settling.
3. Healthy Sleep Associations.
Sleep associations are the things we all need to effectively settle to sleep. We need these when we first go to sleep at night and also to settle back to sleep if we wake up before morning. Examples of sleep associations include a dark room, quiet, white noise, a specific pillow or a cuddly toy. Children with autism and ASC often have very strong sleep associations, such as, needing a parent with them, or falling asleep watching a device.
Sleep associations are not bad if you feel they are working for you and your child. It is only when they become difficult to maintain that they become negative. For example, if your child needs you to lay next to them and stroke their arm in order to fall asleep, and they are needing this several times throughout each night, it will be exhausting for you to wake up frequently to provide this. It is at this point that developing some healthy sleep associations might help. It is not always an easy journey to change your child’s sleep associations and it is often helpful to work with a professional, such as myself, to guide you and your child through the process. Again, employing visuals and rewards, as well as remaining consistent can all help.
Do you need more advice and personalised support around sleep associations?
4. The Sleep environment
The sleep environment can play a big part in whether a child sleeps well or not. Ideally the space needs to be quiet, dimly lit and a comfortable temperature.
Screens, too many toys and/or lights on in the bedroom can all contribute to poor quality sleep. Reduce these if you can.
5. Screens
It is recommended that children avoid screens for at least an hour before bedtime. However, many children with ASC rely on screens to help them regulate and to fall asleep. If this is the case, use a blue light filter and keep the volume low to minimise the negative effects.
6. Diet
Children with ASC often have a restrictive diet, which can make it difficult to avoid certain foods and drinks, but, if possible, do try and avoid giving your child caffeine and sugary foods after 3pm, including energy drinks, tea, coffee, cola and chocolate.
A healthy breakfast will kickstart your child’s body-clock and plan the evening meal so that it is eaten at a time to ensure they are neither hungry or too full when they go to bed.
7. Exercise
Exercise is one of the key components required for good quality sleep. Try to ensure your child gets plenty of physical activity during the day. Time outside in the natural light will also contribute to a better nights sleep.
8. Gentle Sleep Shaping
I recommend several gentle approaches to improve sleep and work with parents and carers to devise a personalised plan to suit individual needs.
Many of the parents and carers I work with have reached a crisis point. They are exhausted and really need help and support to reset the situation. Is this you?
Please know you are not alone. Do not let financial worries put you off working with me. I can offer a custom programme of support, with fixed, pay monthly or pay-as-you-go finance options. If there is nothing to suit you on my website, please do still get in touch and we can work together around your budget to ascertain your best options going forward.
Are you ready to start your sleep shaping journey? Do you need more personalised advice? Book a free Discovery Call today and we can discuss how I can help you.
Comments