Autism Sleep Routine Ideas

Autism Sleep Routine | Navigating sleep challenges with children on the autism spectrum can often feel like steering a ship through uncharted waters.

Creating a structured and calming sleep routine can make a significant difference for children, especially those with autism or sensory processing challenges. A well-designed bedtime routine provides comfort and predictability, helping children feel secure and ready for sleep. Below is a detailed journey through an effective bedtime routine, along with suggestions for items that can enhance the experience and make the voyage smoother for both you and your child.

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Step-by-Step Autism Sleep Routine

I always thought other parents had everything figured out from the get-go, but I know now that there is a lot of trial and error to find out what works for your child.

1. Set a Consistent Bedtime

Establishing a consistent bedtime is the cornerstone of a successful sleep routine. Aim to have your child go to bed at the same time each night, even on weekends. This consistency helps regulate their internal clock, making it easier for them to fall asleep and wake up feeling refreshed.

2. Bathtime

A warm bath or shower before bed can be an excellent way to relax the body and prepare for sleep. The warm water can help lower the body’s temperature after exiting, signalling that it’s time to sleep. Here are some tips for incorporating this step:

An important part of our routine is having a bath and to keep it fun I add shower toys including the sassy shower ball.

Using a visual like a laminated step-by-step chart can really save a lot of time when explaining the steps.

2. Wind Down with Calming Activities

Wind Down Time: Begin with a gentle wind-down period of about 1 -1.5 hours before bedtime; Then 30- to 60 minutes before bedtime we dim the lights and reduce stimulating activities. Choose calming activities that signal your child that bedtime is approaching.

In addition to bathtime, the time to transition from the busyness of the day to a more relaxed state. Here are some calming activities to consider:
One step that helps signal that bedtime is coming is going to a calm corner or sensory tent to play, read, or do other calming activities. Usually, the routine is tent > clean up toys > bath time> story > sleep.

Reading Together: Choose calming stories or picture books to read together. This not only fosters a sense of closeness but also helps signal that it’s time to wind down. Consider books that promote relaxation or feature bedtime themes.

Gentle Stretching or Yoga: Engaging in gentle stretches or simple yoga poses can help release tension and prepare the body for sleep. Look for child-friendly yoga routines that focus on relaxation.
Mindfulness or Breathing Exercises: Teach your child simple breathing techniques or mindfulness exercises. For example, the “4-7-8” breathing method—inhale for four counts, hold for seven, and exhale for eight—can help calm the nervous system.

3. Create a Relaxing Environment

The sleep environment plays a crucial role in promoting restful sleep. Here are some ways to create a calming atmosphere:

Dim the Lights: About an hour before bedtime, start dimming the lights in your home. This helps signal to the body that it’s time to wind down. Consider using soft, warm-toned lighting or lamps with adjustable brightness.

Creating a Dark, Comforting Space: Some children are particularly sensitive to light, finding it difficult to fall asleep unless their room is very dark. I found that installing dark blackout roller shades that do not require any added fixtures/work since they can be added to the window with velcro tape. This intervention was life-saving – it significantly improved our bedtime routine, providing that essential, cave-like darkness that signals it’s time for sleep. Note: there is also a similar dark blackout available at IKEA.

Control Noise Levels: Use white noise machines or soft music to create a soothing auditory backdrop. This can help mask any disruptive sounds from the outside world.

Comfortable Bedding: Ensure that your child’s bedding is comfortable and inviting. Consider using soft sheets, a cozy blanket, and a favourite stuffed animal or pillow for added comfort.

Depending on the season, I switch between a cozy weighted blanket for the colder months and a lighter sensory sheet during summer. I only use cotton, breathable bedding.

Both options provide a comforting pressure that many children with ASD find calming, helping them feel secure as they drift off to sleep.

Massage: Giving my child a bedtime massage, especially the muscles of the legs (below the knees) helps a lot- especially in reducing the bouts of laughter that tend to happen at bedtime.

5. Limit Screen Time

Reducing screen time in the hour leading up to bedtime is crucial. To achieve this goal, it’s critical to manage screen time. After going through many devices, I now only use an iPad during the day since it has a lock feature to control screen time (the screen locks automatically, and can only be opened the next day, regardless of the time spent on the screen), this is key in ensuring that we’re winding down rather than up! The blue light emitted by screens can interfere with melatonin production, making it harder to fall asleep. Instead, encourage activities that promote relaxation, such as:

Puzzles or Quiet Games: Engage in low-energy games that don’t involve screens, such as puzzles, coloring, or quiet board games.

Listening to Audiobooks: If your child enjoys stories, consider playing an audiobook or calming music as they wind down.

6. Incorporate Sensory Tools

Sensory tools can help children feel more secure and calm as they prepare for sleep. Here are some items to consider:

Fidget Toys: Having a fidget toy nearby can help children self-soothe if they feel anxious or restless before sleep.

Night Lights: If your child is sensitive to darkness, consider using a soft night light that provides comfort without being too bright.

Getting dressed: Again, using a visual can help. I use the FREE visuals provided by Care4thecaregivers.
Toothbrushing: When it comes to toothbrushing, using a non-foaming, no-taste toothpaste was better, and this is because my child was sensitive to the strong mint or other toothpaste flavours. There are many brands available on Amazon, depending on your location.

Sensory-Friendly Lighting: Creating a sensory-friendly environment helps signal that it’s time to relax. I’ve added sensory lights in the room that emit a soft, calming glow. The lights are soothing and helping to ease the transition to bedtime.

When my child was younger, the lights were sometimes energizing and stimulating. So we switched to a light-up toy, it was more calming.

7. Monitor Diet and Hydration

One last tip for a smooth Autism Sleep Routine: Choose the snacks /dinner meals wisely: Understanding how different foods can affect your child’s energy levels, especially before bedtime, is an important step towards creating a nurturing environment to promote better sleep. Be mindful of what your child consumes in the hours leading up to bedtime. Here are some ideas:

Foods to Avoid Before Bedtime	Reason to Avoid	Foods Okay to Eat Before Bedtime	Why It’s a Good Choice
Sugary snacks (candy, cookies)	Can cause spikes in energy levels, making it hard to settle down	Whole-grain crackers with cheese	Complex carbs and protein for a satisfying and sleep-inducing combo
Caffeinated beverages (cola, chocolate milk)	Stimulants that can interfere with the ability to fall asleep	Warm milk or herbal tea (non-caffeinated)	Both can have a calming effect and may help signal the body it’s time for rest
Spicy foods	Can cause discomfort or indigestion, leading to restlessness	Banana	Contains potassium and magnesium which may help with relaxation
High-fat foods (fast food, fried snacks)	Take longer to digest, could disrupt sleep	Oatmeal with a sprinkle of cinnamon	Easy to digest, warm, and comforting; oats also contain melatonin
Acidic foods (orange juice, tomato sauce)	May cause acid reflux or discomfort	Sliced apple with peanut butter	A balanced snack with fiber and protein that’s satisfying but not too heavy
Large meals	Eating too much can cause discomfort and disrupt digestion	Turkey slices	Contains tryptophan, which is associated with sleepiness
Crunchy or hard snacks (like raw carrots)	Can be overstimulating for some children with sensory sensitivities	Greek yogurt	Creamy texture that’s calming to eat; it’s also a source of protein and calcium

Avoid Caffeine and Sugary Snacks: Limit intake of caffeinated beverages and sugary snacks in the evening, as these can interfere with sleep.
Light Evening Snacks: If your child is hungry before bed, offer a light snack that promotes sleep, such as a bowl of oatmeal or a banana.
Hydration: Ensure your child is hydrated throughout the day, but limit fluid intake close to bedtime to reduce the likelihood of nighttime awakenings.

8. Encourage Positive Sleep Associations

Helping your child develop positive associations with sleep can make bedtime more appealing. Here are some strategies:

Use a Sleep Chart: Create a visual sleep chart to track bedtime routines and achievements. This can motivate your child and provide a sense of accomplishment.
Celebrate Success: Acknowledge and celebrate when your child follows their bedtime routine successfully. Positive reinforcement can encourage them to engage with the routine more willingly.

9. Be Patient and Flexible

Remember that establishing a new bedtime routine takes time and patience. Be flexible and willing to adjust the routine based on your child’s needs and responses. Even with the perfect routine, some nights will be easier than others. Stay patient and be willing to adapt as needed. Remember that the goal is to create a positive bedtime experience, so if something isn’t working try something new!

Possibly the most crucial part of any routine is consistency. Going through the same steps every night helps reinforce the signals that it’s time for bed, creating a sense of security and predictability; using a visual schedule is critical.

Creating a structured and calming sleep routine is a journey that can significantly enhance your child’s sleep quality and overall well-being. By incorporating these strategies and items, you can foster a sense of security and predictability that helps your child transition smoothly into sleep. The key is to remain patient and attentive to your child’s needs, making adjustments along the way to ensure a restful night for both of you. With time and consistency, bedtime can become a cherished part of your daily routine, offering comfort and relaxation as you both embark on the voyage to dreamland.