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  • Writer's pictureMagdalena Jedowska

How to establish a good sleep routine for autistic children

Establishing a good sleep routine for autistic children who struggle with sleep can be challenging, but it's crucial for their overall well-being. Autistic children often have sensory sensitivities and difficulties with transitions, making it essential to create a calming and consistent bedtime routine. Here are some tips to help you introduce a sleep routine for autistic children.

Sleeping child.

Consult with Professionals:

Before implementing any changes, consult a healthcare provider or therapist specialising in autism. They can provide guidance tailored to your child's specific needs and challenges.

Create a Consistent Schedule:

Establish a consistent sleep schedule by setting regular bedtime and wake-up times, even on weekends. Consistency helps regulate the child's internal body clock.

Visual Schedule:

Use visual supports like visual schedules or charts to help your child understand and anticipate the bedtime routine. Include pictures or symbols representing each step of the routine.

Sensory-Friendly Environment:

Ensure the sleep environment is comfortable and sensory-friendly. Pay attention to lighting, temperature, and noise levels. Some autistic children may benefit from weighted blankets or sensory-friendly pyjamas.

Gradual Changes:

If your child's bedtime routine significantly differs from what you want to establish, gradually make changes. Slowly shift bedtime earlier in 15 to 30-minute increments over a week or two.

Bedtime Wind-Down:

Start a calming wind-down routine about 30 minutes before bedtime. Activities may include reading a book, listening to calming music, or engaging in quiet sensory activities like sensory bins or fidget toys.

Child using the phone before bedtime.

Limit Screen Time:

Reduce or eliminate screen time (TV, tablets, computers) at least an hour before bedtime. The blue light emitted from screens can interfere with sleep.

Avoid Stimulants:

Avoid giving your child caffeinated beverages or sugary snacks close to bedtime, as these can disrupt sleep.

Regular Exercise:

Ensure your child gets enough physical activity during the day, as this can help improve sleep quality. However, avoid vigorous exercise close to bedtime.

examples of healthy food

Dietary Considerations:

Some children may be sensitive to certain foods. Pay attention to your child's diet and avoid foods or drinks that may trigger sensory issues or discomfort before bedtime.

Positive Reinforcement:

Use positive reinforcement to encourage your child's cooperation with the bedtime routine. Offer rewards or praise for following the routine and going to bed on time.


Use clear and concise language to communicate bedtime expectations to your child. Be patient and empathetic, addressing any fears or concerns they may have about bedtime.

Monitor Progress:

Keep a sleep diary to track your child's sleep patterns and any improvements or setbacks. Share this information with your child's therapist or healthcare provider.

Consult a Sleep Specialist:

If your child's sleep problems persist or worsen despite your efforts, consider consulting a sleep specialist with experience working with autistic children. They can conduct a thorough evaluation and provide tailored recommendations or interventions.

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Remember that every child is unique, and what works for one may not work for another. Be patient, flexible, and willing to adapt the routine to meet your child's specific needs. Additionally, as much as possible, involve your child in the process to empower them and make the routine more engaging and predictable.


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