A lack of proper rest is at epidemic proportions. Over ten million Canadians fail to obtain the daily recommended amount of sleep. Sleep disorders run rampant and as an adult in today’s society we prop ourselves up on caffeine, just to get through the day. Sleep is even more crucial for children’s overall well-being. This goes tenfold for those with autism spectrum disorder (ASD). Many children with autism experience sleep disturbances, making it essential to establish effective sleep hygiene and routines.

Monarch House can help. Here are ten strategies to improve sleep for children with autism Waterloo.

1. Create A Comfortable Sleep Environment

Star stickers on the ceiling, fuzzy stuffies in the bed, and friendly animals in the wallpaper. Make it a sleep sanctuary. You’ll find that your child’s sleep environment plays a significant role in sleep quality. Make sure the room is cool, dark, and quiet (with a little night light in the hallway).  Consider white noise machines, blackout curtains, and weighted blankets. Altogether, they can provide comfort and reduce anxiety before bed. 

2. Establish A Consistent Bedtime Routine

Children with autism like to know what is going to happen, and when. You can signal to your child that it’s time to wind down through a predictable bedtime routine. Make it into a mini ritual. Some of the activities that surround it might include reading a book, having a bath, or doing some gentle stretching together. Consistency is key, so aim to follow the same sequence of activities each night.

3. Limit Screen Time Before Bed

For children and adults alike, put the screens away and pick up a book before you plan to fall asleep. The blue light emitted by devices can interfere with the production of melatonin (a natural sleep chemical). This makes it harder for them (and you) to fall asleep. Set a little ritual in place and establish a rule to turn off screens at least one hour before bedtime. Instead, engage in calming activities, like storytime, or listening to a podcast.

4. Encourage Physical Activity During the Day

An active kid is a healthy kid. This reflects in every area of their life, including resting. Regular physical activity can promote better sleep. As a parent, one of the best things you can do is to encourage your child to engage in physical activities and sports during the day. This helps them expend pent-up energy and feel more tired at bedtime.

5. Monitor Food And Drink Intake

Keep your kids away from caffeinated, sugary beverages like Coca Cola. If you start reading labels you’ll find out pretty quickly howcertain foods and drinks can impact sleep. Caffeine is found in more than just pop. It’s also in chocolate, iced tea, and even some medications. Of course coffee is a no go. Beyond that, consider limiting sugary snacks before bed, as they can cause energy spikes.

6. Use Visual Schedules And Timers

If your child is consistently having trouble falling asleep and they don’t know why, sometimes you need to (literally) spell it out for them. Children with autism often respond well to visual supports. Create a visual schedule outlining the bedtime routine, including time for each activity. Also try the stopwatch trick. Timers can help signal transitions between activities so your child knows when time is up. With the right visuals and timing you can promote a smoother bedtime routine.

7. Incorporate Relaxation Techniques

Do you ever do a little yoga with your kid? You should. It can do wonders when it comes to unwinding before bedtime. Break out a few relaxation techniques to calm you both down before sleeping. Beyond yoga, there are deep breathing exercises, stretching, or simple mindfulness practices can be effective in reducing anxiety. Consider pairing with some soothing music to prepare the body for bed.

8. Adjust Sleep Expectations Gradually

When it comes to going to bed, nothing should happen too abruptly. Consider adjusting your child’s sleep expectations gradually. If your child typically goes to bed at 10:00 pm, try shifting bedtime to 9:45 pm for a few nights. See how that works. Once they settle in at that time, then shift to 9:30 pm. And so on. Gradual changes can make transitions less overwhelming.

9. Be Mindful Of Naps

Who doesn’t love a good nap? Just be careful when you have them (or allow them to happen). At Monarch House we suggest that while naps can be beneficial, they may interfere with nighttime sleep if taken too late in the day. To help ensure your child is ready for bed at night, monitor their nap schedule and aim for earlier naps, ideally before 3:00 pm.

10. Consult With Professionals When Necessary

Sometimes you need to call in the professionals when it comes to getting your child to bed. If sleep issues persist despite implementing these strategies, Monarch House can put you in touch with a pediatrician or a sleep specialist. They can provide customized recommendations and identify any underlying conditions that may be affecting your child’s sleep.

At Monarch House, we take a holistic view of sleep health with an interdisciplinary team of professionals. It requires patience, creativity, and consistency to improve sleep hygiene and routines in children with autism. By working with you, your child, and our therapists we can begin implementing these strategies to create a calming bedtime experience to promote restful sleep. Our occupational therapists, behavioural therapists, speech therapists, and psychotherapists work together to ultimately benefit your child when it comes to bedtime as well as other children with autism Waterloo and their families as a whole.