It is no secret that kids with autism spectrum disorder (ASD) have a hard time sleeping. In fact, statistics show that the average child with ASD has anywhere from two to three times more sleep disturbances than neurotypical children. This can lead to many problems in their day-to-day life including difficulties at school, behavioral and emotional challenges, and even digestive issues. The good news is there are ways you can help your autistic kid get better sleep! Here are 5 ways that can help your autistic kid get better sleep.
Ensure you have a regular bedtime routine
A regular bedtime routine is incredibly helpful for your ASD child. For our ASD son, we start our bedtime routine with a nice warm shower or bath. After he is all dried up, we apply some soothing creams (he also struggles with eczema) dab some lavender based ointment on his wrists and temples. The relaxing massage is very comforting and you can immediately see the calming effect it will have on your little one. Make sure your child uses the bathroom before tucking him in bed. We often incorporate a small warm glass of milk in his nightly routine. After we’ve read one or two stories, it’s time to turn on the lava lamp.
Remember to have a bedtime routine that works for you and your child. The key to a good bedtime routine is CONSISTENCY. Make sure the routine isn’t loaded with too many stimulating activities and opt for relaxing exercises that will help your child wind out.
Weighted Blanket
The weight of the blanket provides deep-touch pressure to calm and relax your child. Sleeping with a weighted blanket is an effective way for some kids to stay asleep through the night. We are big fans of weighted blankets and have found that our child prefers weighted blankets to regular comforters. Please make sure you pick a weighted blanket that is size and weight appropriate for your child.
Pajamas or Sleepwear?
The key question isn’t whether pajamas are better than sleepwear; each option provides different benefits for ASD kids. Pajamas offer more sensory input whereas sleepwear offers less tactile stimulation that can be overwhelming at night when nerves are calmest. Determine what will help your child sleep better. It’s worth your time to research compression pajamas and autism friendly nightwear. We encourage you to look for nightwear made of soft non-toxic materials and that are plain colored. Bright colored outfits can be stimulating, which is why we recommend plain or neutral outfits.
Keep electronics out of the bedroom
We know that electronics are tempting for kids and adults alike. But, we also know that the constant light from screens can cause sleeplessness in ASD kids. This is why it’s best to put them away when your child goes to bed or find other ways for them to enjoy their favorite screen time without disrupting sleep patterns. Right before your start your bedtime routine, encourage your child to go charge their electronic devices outside their bedroom. Taking away electronics from the bedroom may result in a ton of resistance at first, but with some determination, you can help your child achieve a more restful sleep.
Melatonin
If you’re worried about your child becoming reliant on medications to help them sleep, and want a natural way to combat insomnia, try taking melatonin. Melatonin is the hormone that regulates circadian rhythms in our body and helps us get ready for sleep when it’s time for bed. It can be purchased over-the-counter at most pharmacies or online making this one of the best solutions if you don’t like using prescription medication. There are melatonin supplements that can help your child fall AND stay asleep. Talk with your doctor before giving any supplements to kids under 12 years old as they may interact poorly with other medications being taken by your child.
