Nothing is more frustrating than not being able to fall asleep. Adults can regulate their caffeine intake throughout the day, and have other medicines to make sure that sleep is possible. Children, however, are at the mercy of their diet, their biological clock, and external factors from adults. For children with autism, this issue is compounded. It’s common for children on the spectrum to have  noticeable sleep difficulties. Establishing a set sleep routine that is consistent and calming is crucial for children with autism. A predictable bedtime routine can help mitigate anxiety, promote relaxation, and improve overall sleep quality. 

Here are ten helpful strategies to help create a sleep routine for children with autism Toronto.

Create a Consistent Bedtime Schedule
Go to bed at the same time every night, and be sure that your children do too. Children with autism often thrive on routine. By setting a regular bedtime and wake-up time each day, including weekends, you can help to regulate an internal clock. Your child will learn to understand when it’s time to wind down with a stable schedule. This promotes better sleep.

Design a Calming Sleep Environment
Stock up on fluffy pillows and fuzzy blankets. Twinkle lights are a nice addition too, as are stars on the ceiling. Do whatever you can to make the bedroom a soothing space. Keep the room dark, quiet, and free of distractions. Consider using blackout curtains if your child is sensitive to light. To block out external sounds consider using a white noise machine. A calm environment encourages sleep and relaxation.

Implement A Predictable Bedtime Routine
It’s possible to improve your child’s sleep hygiene with a few simple habit changes. Once it hits 9 o’clock, have a cue that signals that it’s time to begin the routine, such as an alarm or clock chime. A structured and familiar bedtime routine is essential. This could include activities like taking a bath, brushing teeth, reading a story, or listening to soft music. The same sequence of activities each night signals that it’s time to wind down and go to sleep.

Use Visual Schedules
Create a poster that outlines the expectations you have of your child right before bed. Children with autism often respond well to visual cues. Outline each step of the bedtime routine with a visual schedule that has tasks on it such as “brush teeth,” “put on pajamas,” and “sleep time.” Having this in their bedroom provides a clear structure and reduces anxiety about what to expect next.

Incorporate Relaxation Techniques
There are a few storytime strategies you can implement for your child. If they are still having trouble falling asleep after you have read a story to them, you can introduce relaxation activities like deep breathing or progressive muscle relaxation. These techniques help to calm the mind and body before bed. Some children also benefit from sensory activities, such as using a weighted blanket, which can help promote relaxation.

Limit Screen Time Before Bed
Blue light before bed is one of the most common causes of sleep disturbances. It’s everywhere on screens now. So put away the electronic devices like tablets and TVs an hour before bed. They can interfere with sleep by emitting blue light, which disrupts melatonin production. Limit screen time right before bedtime, and replace it with calming activities like reading a book or playing quiet music or putting on a podcast.

Introduce a Comfort Object
Does your child have a stuffed animal or fuzzy blanket that has been their personal teddy bear since they were young? Make sure they have that close at hand. A comforting item can provide security and help the child feel more at ease during bedtime. This can become a reassuring part of the nighttime routine. Try telling your child a story using the stuffed animal as a prop, or incorporating their fuzzy blanket into the storyline. 

Mind Diet and Caffeine
It’s surprising the amount of caffeine that you can find in junk food such as Coca Cola and chocolate. Look at the labels before giving your child anything to eat too close to bedtime. Even juice should be avoided two hours before sleepytime. Avoid foods and drinks with caffeine or sugar in the late afternoon and evening, as they can interfere with sleep. Offer a light, balanced snack if needed to avoid hunger disrupting sleep.

Be Aware of Sensory Needs
Get some good fabric softener. The smoothness of your child’s sheets and pillowcases can make a big difference. Make sure the blankets are nice and fuzzy. Soft lighting, and keeping the noises in the room turned down can also make a big difference in how easy it is to fall asleep. Children with autism often have specific sensory sensitivities that affect sleep. Pay attention to things like the texture of blankets, pajamas, or room temperature, and adjust to what feels most comfortable for the child.

Be Patient and Flexible
Don’t expect to set a new bedtime and shuffle your child into bed, and have them fall asleep right away. It’s a gradual process. Developing a consistent sleep routine takes time. Be patient as your child adjusts to new habits, and remain flexible. If one strategy isn’t working, try another approach until you find the best routine for your child.

At Monarch House, we have a holistic, interdisciplinary staff of behavioural therapists, occupational therapists, speech pathologists, and psychotherapists who all work together to help your child with issues such as sleep. We work together with parents, caregivers, and external family to find techniques that can help your child best fall asleep. By implementing these strategies consistently, we can create a stable, comforting bedtime routine that promotes better sleep for children with autism Toronto.