As a mother of a child with autism, bedtime has always been a challenge in our household. My son’s difficulty with sensory processing and sleep disturbances often resulted in a chaotic and stressful bedtime routine.
However, after much trial and error, I discovered that having a checklist of things to do before bed helped tremendously in creating a calming and consistent bedtime routine. By following a set routine, my son’s sleep pattern improved, and he started waking up more rested and refreshed.
In this article, I want to share with you the Autism Bedtime Routine Checklist I created for my son’s bedtime routine, in the hopes that it may be helpful for other parents struggling with the same challenges.
Here is an Autism Bedtime Routine Checklist of things to do before bed for a child with autism:
- Encourage winding down activities: Engage in calming activities such as reading a book, taking a warm bath, or doing a quiet activity like coloring or drawing.
- Avoid stimulants: Limit sugary snacks and drinks, caffeine, and screen time before bed. Stimulants can disrupt the child’s ability to fall asleep and stay asleep.
- Use visual schedules: Use visual schedules to help the child understand and follow the bedtime routine. This can help reduce anxiety and improve compliance.
- Provide a transitional object: Offer a transitional object such as a favorite toy, blanket, or stuffed animal to help the child feel safe and secure during the night.
- Address sensory issues: Address any sensory issues that may be preventing the child from falling asleep, such as providing a weighted blanket or reducing noise and light in the bedroom.
- Create a calming bedtime routine: Establish a calming bedtime routine that is consistent and predictable. This can help signal to the child’s brain that it is time to wind down and prepare for sleep.
- Address anxiety: If the child experiences anxiety at bedtime, consider incorporating relaxation techniques such as deep breathing exercises or guided imagery.
- Make the sleeping environment comfortable: Make sure the child’s sleeping environment is comfortable and conducive to sleep. This may include adjusting the room temperature, providing comfortable bedding, and minimizing any sources of light or noise.
- Encourage physical activity: Encourage physical activity during the day to help the child expend excess energy and promote better sleep at night. However, avoid intense physical activity close to bedtime, as it may have the opposite effect.
- Consider a sleep diary: Consider keeping a sleep diary to track the child’s sleep patterns and identify any patterns or triggers that may be affecting their sleep.
- Seek professional help: If the child’s sleep issues persist despite attempts at home interventions, consider seeking professional help from a healthcare provider or sleep specialist who specializes in working with children with autism. They can provide further guidance and support in managing the child’s sleep challenges.
- Consider medication: Consult with a medical professional to determine if medication may be appropriate for the child’s sleep issues. Medication should only be used under the guidance of a healthcare provider.
Here is Autism Bedtime Routine Checklist with actionable steps for a child with autism who may not like cuddling or speech before bedtime:
- Prepare the bedroom: Turn off all electronics, and create a calming environment by adjusting the temperature and reducing noise and distractions.
- Offer a sensory activity: Provide a sensory tool such as a weighted blanket, soft music, or a white noise machine to help the child relax.
- Give a visual cue: Use a visual cue such as a picture or a written note to indicate that it’s time for bed. This can help the child understand the routine and prepare for bedtime.
- Provide a non-verbal goodnight gesture: If the child doesn’t like verbal goodbyes, offer a non-verbal goodnight gesture such as a wave, a hug, or a high-five.
- Allow the child to self-soothe: If the child prefers not to be cuddled, give them the space to self-soothe by providing a favorite stuffed animal or blanket.
- Stick to a consistent routine: Follow the same routine every night to help the child establish a consistent sleep pattern.
By creating a consistent and calming bedtime routine that accommodates the child’s needs and preferences, the child may be more likely to feel relaxed and ready for sleep.