Sometimes the hardest thing to do after a busy day of having fun and adventures is to wind down. The mind can get going, and the last thing the body wants to do is relax and go to sleep. For this reason, at Monarch House, we’ve put together a list of ways to help build a supportive sleep environment for your child at the end of the day. Sleep issues are common in children with autism, making it essential to create a nurturing sleep environment that is quiet, comfortable, warm, and nicely lit. A well-structured sleep space can help reduce anxiety, improve relaxation, and promote better rest. 

Here are ten effective strategies to ensure a healthy sleep environment for children with autism in Mississauga.

1. Maintain A Consistent Routine

The last thing that children with autism want is unexpected surprises, especially when they are coming at the end of the day when they’re tired. Kids with neurodivergence thrive on structure and predictability. One of the ways that you can maintain this is by establishing a consistent bedtime routine. Every night you might want to do the same thing: bath time, brushing teeth, and reading a calming story. Having these activities come at the same time and in the same order helps signal that it’s time for sleep. As best you can, keep bedtime and wake-up times consistent, even on weekends. This will reinforce a natural sleep cycle.

1. Optimize Bedroom Lighting

Lighting is a worthwhile investment when it comes to ensuring that your child gets enough sleep at night. Light plays a crucial role in regulating the body’s sleep-wake cycle. Look into acquiring blackout curtains to block out external light and keep the room dim during bedtime. The right nightlight can make a huge difference too. A soft plug-in light with a warm glow can provide comfort without disrupting melatonin production.

1. Minimize Noise Disruptions

Is there construction going on in your neighbourhood? Are there older brothers and sisters that like to listen to music in the house? Look into all the factors that can be possible disturbances right before bedtime. Many children with autism have heightened sensitivity to noise. If certain sounds are unavoidable (like the traffic going by, or the cacophony of other humans in the house), consider using white noise machines, fans, or soft background music to mask disruptive sounds. As well as you can, ensure the household environment remains quiet during bedtime to promote restful sleep.

1. Choose Comfortable Bedding

Does your child like to disappear into a mountain of soft feather blankets? Do they love the forgiving nature of memory foam on their little outline? When it comes to children with autism, sensory sensitivities can affect how they perceive textures. Soft, breathable, and hypoallergenic bedding can make a significant difference in your child’s comfort. Some children with autism gravitate towards weighted blankets. They have been proven to create a calming effect for some children. They can be a lot to take on, so always introduce them gradually to ensure comfort.

1. Regulate Room Temperature

You want your child to be warm and cozy, without being covered in a sheen of sticky sweat. Maintaining an ideal bedroom temperature (between 18-22°C or 65-72°F) can vastly improve their sleep quality. Overheating or excessive cold can disrupt sleep, so dress your child in breathable sleepwear and adjust blankets accordingly.

1. Limit Screen Time Before Bed

Tell your kid to put the screens away before bed time. Exposure to blue light from screens can interfere with melatonin production, making it harder for children to fall asleep. Encourage non-screen activities at least an hour before, such as reading, puzzles, or sensory-friendly relaxation exercises.

1. Provide A Safe And Clutter-Free Space

Getting a good night’s sleep is just one of the reasons that you can use to ensure that your child cleans up their bedroom each day. A clutter-free and organized space can create a sense of calm. Work out systems with your child to ensure that toys and distractions are stored away before it’s time to rest. It doesn’t hurt to go through the house, and safety-proof each room by removing sharp objects, securing furniture, and using bed rails if needed.

1. Use Calming Scents And Sounds

Stop by your local Sephora or LUSH to find fragrant products that can help usher in a peaceful night of sleep. Some children with autism respond well to aromatherapy. Ask your child which scents are most pleasing to them. It’s magical what certain smells and perfumes are capable of as they act on the human memory and mind. Lavender, chamomile, and vanilla are known for their calming effects. Beyond just scents, look into sound therapy through white noise machines and portable radios. Soft sounds such as ocean waves or gentle lullabies, can also help create a soothing bedtime atmosphere.

1. Encourage Daytime Physical Activity

There are so many benefits to having your child be active throughout the day. Regular physical activity can promote circulation and good health, including better sleep at night. Activities such as sports, outdoor play, yoga, or gentle stretching can help burn excess energy and regulate sleep patterns. However, avoid stimulating activities too close to bedtime.

1. Consider Sensory-Friendly Pajamas

Before you buy new bedding, sheets, and pajamas for your child, bring them into the store to try out the textures for themselves. Or find a small sample of the material that you can take home with you. Children with autism often have particular sensory sensitivities when it comes to new sensations on their skin. Itchy seams or rough fabrics can cause discomfort, making it harder for children with autism to relax. Look for tag-free, soft, and breathable sleepwear to ensure comfort throughout the night.

You’ll know you’ve done everything right when your child goes to sleep the instant their head hits the pillow. If you are mindful of the snacks they eat and drink before bed, watch the amount of exercise they get, and are sure to keep them away from screens and blue light for an hour before sleeping, you should get the results you’re looking for. By implementing these strategies, you can create a healthy sleep environment tailored to your child’s needs. At Monarch House we have a professional, interdisciplinary staff of occupational therapists, behavioural therapists, psychotherapists, and speech pathologists that are here to help. A consistent and sensory-friendly sleep space can help promote restful sleep, leading to better focus, mood, and overall well-being for children with autism in Mississauga.