If you’re a parent or caregiver of a child on the autism spectrum, chances are that you’ve experienced some difficulty navigating bedtime. Sleep disorders are common in autistic children; over half of all children on the autism spectrum report difficulty falling and staying asleep.
These sleep disruptions can not only pose a barrier to your child’s social interactions, day-to-day life, and academic achievement, but can also leave you, their caregiver, exhausted.
Curious how to get an autistic child to sleep through the night? With a bit of intentionality and patience, you can help your child (and yourself) sleep a bit more easily. Let's take a look at a few practical, actionable tips that can help your autistic child sleep more soundly.
Autistic children have trouble sleeping for a multitude of reasons, as sleep patterns are influenced by countless environmental and neurological factors. Some disruptions are caused by differences in melatonin production and sensory sensitivity, while others stem from anxiety.
Ultimately, strategies that address potential causes from as many angles as possible are exponentially more beneficial. Caregivers often combine multiple insomnia-relieving strategies, which maximizes each strategy's efficacy.
Now that we’ve discussed the “why” of sleep problems in autistic children, let’s take a look at a few ways that caregivers can address them.
One possible approach to alleviating sleep disruptions in autistic children is to establish good sleep hygiene. But what is sleep hygiene? In short, good sleep hygiene consists of habits that support a good night’s sleep, including regular routines, a positive sleep environment, sleep-focused nutrition before bedtime, and physical activity throughout the day.
Sleep training is a powerful tool for autistic children who struggle with sleep disruptions. Implementing structured, predictable, and sensory-friendly routines can send signals to your child’s brain that it’s time to transition to sleep, therefore “training” their minds to do so more consistently.
As mentioned previously, good sleep hygiene requires creating and maintaining a positive sleep environment. One way to do so is by implementing sensory interventions in your autistic child’s bedroom, which can limit the distress caused by sensory challenges. Some examples include installing blackout curtains, using night lights, or investing in sensory-friendly pajamas.
Sometimes, sleep issues in autistic children are more than just sensory. Some children on the autism spectrum struggle to sleep due to issues like night terrors and anxiety. Various studies have identified that children’s fears, anxieties, and sensitivities to external stimuli contribute to their insomnia.
If your child struggles with night terrors or insomnia, you should seek medical support. Doctors may prescribe sleep aids, such as melatonin, to regulate sleep-wake cycles and help keep insomnia at bay.
Sometimes, the best thing that you can be is prepared. Developing a structured troubleshooting method can help you address your child’s sleep issues without overexhausting yourself.
One method of doing this is to maintain a sleep diary, within which you can track your child’s triggers and recognize patterns in their sleep disturbances. This type of documentation can also help you appropriately categorize their triggers, which can inform your intervention approaches.
If you’re having difficulty managing your autistic child’s sleep problems, you are not alone. Strategies like sleep training, routine building, sensory interventions, and maintaining a sleep diary are small steps that you can take to make a big difference in your child’s lifelong sleep habits.
Navigating sleep disorders for a child with ASD can be draining, but utilizing the resources available to you can make a world of difference. NeuroNav’s independent facilitation services help adults with autism improve their overall quality of life and can even help address sleep issues.
Are you a California resident who is interested in the California Self-Determination Program? If so, NeuroNav can help! Schedule a free, personalized consultation to learn more about the ways that this program can help you or your loved one live a more independent and fulfilled life.