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, offering them the comfort and predictability they need for a restful night. Here’s a journey through a bedtime routine that I’ve found to be effective, along with some items that might just make the voyage a bit smoother for you and your child.
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Autism Sleep Routine | Step-by-Step Sleep Routine Example
- Consistency is Key: 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.
- 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.
- 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!
- Choose calming activities that signal your child that bedtime is approaching. 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.
- Bathtime: The most important part of our routine is having a bath and to keep it fun I add shower toys including the sassy shower ball.
- Shower: Using a visual like a laminated step-by-step chart can really save a lot of time when explaining the steps.
- Getting dressed: Again, using a visual can really 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.
- 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.
- Comfortable blanket/sheets: 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.
- 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. Here are some suggestions:
| 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 |
- Patience and Flexibility: 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!
- 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.
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