Consistent sleep tends to be challenging for individuals with ASD, particularly for young children. Below are some tips to help support your child's sleep schedule!
Sleep & ASD
If you have been struggling to help your child (and maybe yourself) to sleep through the night, you are not alone! As a therapist who works with families, this is one of the main challenges I see. Families will drop off their child and let me know "They've been up since 3am... I don't know what to do". Sleep is notoriously difficult for children with ASD, and there are a few reasons. Some doctors have found that many individuals on the spectrum struggle with a reverse circadian rhythm, meaning that they experience tiredness during the day, and are more awake throughout the night. Sleep challenges can present differently for each individual, and may look like any of the following:
- Difficulty going to bed
- Difficulty falling or staying asleep
- Difficulty with breathing while sleeping
- Difficulty waking up/ excessive tiredness
- Difficulty with night terrors
Bedtime Routine
A bedtime routine can be a great way to set up your child for a successful night of sleep. Especially during these challenging times, a consistent bed time and routine can make a world of difference. A visual schedule can be a great way to maneuver power struggles. If your child checks off everything on their bedtime routine, maybe they can earn an extra bedtime story, or a special breakfast to look forward to! A great example of a visual schedule is linked here from And Next Comes L:
Lifestyle Changes
Many children have benefited from limited caffeinated or sugary drinks after a certain time per day. Additionally, integrating healthier foods and exercise into your child's diet may support their ability to fall asleep. If your child will only drink a certain type of juice that contains sugar, or if they have a very limited diet, I would recommend reaching out to a feeding clinic for ways to support your child!
Sensory Environment
Your child may benefit from a sensory diet before bed to help them calm their body and mind.
Movement: Rocking your child in a rocking chair or holding their hands and rocking while singing row, row, row your boat can help calm your child through even, vestibular movement.
Pressure: If your child seeks deep pressure, try giving them a bear hug, using a weighted blanket, or allowing them to lay on a blanket on the floor and rolling them into a "burrito".
Sound: Your child may have difficulty falling asleep or falling back asleep in silence, a white noise app, fan, or calming playlist may benefit them.
Sight: A calming visual of an aquarium, or a projection of stars on the ceiling can be helpful for children who need some input to help them fall asleep.
Supplements
Providing a supplement to help your child sleep is a decision you and your family can make together, and one that should not be taken lightly, especially for young children. Some families choose not to utilize melatonin or natural remedies for their child, some have tried them and found them life-changing, while others have tried supplements without luck. While I am not encouraging anyone to try supplements or not, I do recommend talking to your child's pediatrician about them to explore any questions or concerns.
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