Tips On How To Get An Autistic Child To Sleep

How to Get An Autistic Child to Sleep

Parents and caregivers frequently wonder how to get an Autistic child to sleep. Bedtime battles are challenging, and children with varying forms of Autism frequently have difficulties going to sleep, and oftentimes wake up throughout the night. Many children with autism tend to be unsettled sleepers, and wake too early in the morning. This puts even more stress on their parents and caregivers who must already contend with other elements of everyday life. 

In this post, we’re going to share why it’s important to fight the bedtime battle, with some actionable tips for coping with various sleep issues that a child with autism may experience.

Autism and Sleep Issues

When it comes to understanding the relationship between Autism and sleep issues, a lack of sleep is a key contributor to determining health within the child, along with their diet and level of exercise. Too little sleep has been linked to lack of development, diminished cognitive function, and an increase in negative behaviors.

There are recommendations about the number of hours of sleep a child from each age group needs, though as always it is best to consult with a physician for individualized care and further information.

Autism and Sleep Problems Advice

Below are a few sleeping tips for children with Autism:

1. Block Outside light

Sleeping space needs to be dark, even when it is still light outside. Blackout curtains block more light than blinds or most decorative draperies.

2. Remove Distractions

Putting toys away (such as out of sight in containers) and removing computers, tablets, phones and all other electronic devices from the sleeping space, increases the sense that it is time to settle and be calm.

3. Address Electronic Light

Even the tiny glow indicating an item is plugged in can be disturbing to some, so remove all electronic devices when possible. Choose a non-illuminated alarm clock, or low-tech fan.

4. Choose Comfort

Choose nighttime clothing and bedding carefully, so it is a texture which is comfortable to the child.

5. Bed Is Just For Sleep

Just use the bed for sleeping, not for playing on. Keeping the bed just for sleeping provides a spatial cue to encourage sleep.

6. Add White Noise

A white noise machine, or sound machine can help cover up disruptive noises, and is best when used for the whole time the child is sleeping.

7. Create and Implement a Sleep And Wake Up Plan

Carefully considering the structure of the day can also assist families struggling with nighttime and morning routines. One of the best ways to add structure to a child’s sleeping regimen is by creating a “sleep and wake up” plan.  Here are a few tips and techniques to help establish some healthy routines:

Going To Sleep:

  • Complete exercise two to three hours before bedtime.
  • Wrap up stimulating activities one hour before bedtime.
  • Practice calming techniques, or do stretches as a transition from daytime to nighttime.
  • Keep the same 20-to-30-minute calming routine for bedtime; taking longer than this frequently risks becoming overstimulating.
  • Book reading, warm baths, singing a song are common low key bedtime traditions.
  • Cool it down, have the sleeping space at or below 75 degrees Fahrenheit.

Waking Up:

  • Wake at the same time, even on weekends.
  • Enjoy some bright light soon after waking; open a window or use strong indoor lights.
  • Keep caffeine early in the day since it can stay active in the body for up to 12 hours.
  • Keep breakfast at the same time. Having the same meal times each day, can condition the body to know when it is time to go to sleep or wake up.
Join us in supporting and empowering: caregivers and children with Autism

Parenting an Autistic child is not easy, though there are techniques and Autism behavior strategies which offer support and empowerment for caregivers and children with Autism. We hope the techniques shared here are helpful, and encourage you to learn more about Applied Behavioral Analysis (ABA) training and our Autism Caregiver Training

References:

Litzenberg, C. (2019, April 25) Autism and Sleep: Setting up routines for bedtime success. Nationwide Children’s Hospital. https://www.nationwidechildrens.org/family-resources-education/700childrens/2019/04/autism-and-sleep

Marcus Autism Center. (2021, July 12). Getting a good night’s sleep: Help your child with autism get the sleep he needs. https://www.marcus.org/autism-resources/autism-tips-and-resources/getting-a-good-nights-sleep

Rudy, L. J. (2020, September 4). The link between autism and sleep issues. Verywell Health. https://www.verywellhealth.com/autism-and-sleep-issues-4165825

Suni, E. (2020, September 24) How much sleep do babies and kids need? National Sleep Foundation. https://www.sleepfoundation.org/children-and-sleep/how-much-sleep-do-kids-need

Autism Specialty Group