How to establish a good sleep routine for autistic children

Magdalena Jedowska
Sep 12, 2023
2 min read

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.

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.

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.

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.

Communication:

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.

I've included link to sleep specialist recommended by https://www.autism.org.uk/