Bedtime can be a challenging time for many parents, but when you're parenting an autistic child, it can bring a unique set of struggles.
In this article, we'll explore the common sleep challenges faced by children on the autism spectrum and provide tips to promote a more restful night's sleep.
Let's dive into this nightly dilemma and find solutions that work!
The Link between Autism and Sleep Disorders
It's not uncommon for children with autism to experience sleep disorders. The underlying reasons can vary, ranging from sensory sensitivities to difficulties with self-regulation and communication. Understanding these challenges is crucial in developing effective strategies to promote better sleep for your child.
Common Sleep Disorders in Autism
Below are some of the common sleep disorders for autistic children. This is by no means a complete list. Unfortunately, it seems there are an almost infinite number of ways (and reasons!) why autistic children struggle with sleep…
- Insomnia. Some children with autism may struggle with falling asleep or staying asleep throughout the night. This can lead to restless nights for both the child and the parent.
- Delayed Sleep Phase Syndrome. Children with autism might exhibit a delayed sleep-wake pattern, causing them to stay awake late into the night and have difficulty waking up in the morning.
- Fragmented Sleep. Sleep disruptions, such as frequent awakenings or short sleep cycles, can make it challenging for children with autism to achieve deep and restful sleep.
- Sleep-Related Movement Disorders. Some children may experience repetitive movements, such as rocking or head-banging, that interfere with their ability to fall asleep or maintain sleep. Kids can also suffer from Restless Leg Syndrome which can disturb their sleep. Iron deficiency can cause sleep-related movement disorders…ask your doctor to do a blood test to check your child’s ferritin levels if it seems they move a lot in their sleep.
- Pediatric Sleep Apnea. Yup, that’s a thing! If your child snores, it's best to have them evaluated by a sleep specialist (usually a pulmonologist). They may need an overnight sleep study to determine what’s going on for them and see how severe their sleep apnea is.
Removing tonsils and adenoids is a common solution to pediatric sleep apnea. Children can also be fitted with a CPAP machine for evening wear. In some cases, getting a palate expander when they begin orthodontic work will help solve the issue of their narrow palate and promote proper nighttime breathing and more restful sleep.
Tips for Promoting Better Sleep
While the challenges of helping your autistic child sleep can be numerous, so are the things you can do to help them get a better night’s sleep! These are just a few things we’ve tried over the years…
- Establish a Consistent Bedtime Routine. Create a soothing routine before bedtime to signal to your child that it's time to wind down. You can include the usual things like having a bath, brushing teeth, and reading a book, but don’t neglect slightly unusual options like having a late snack, listening to a few songs, or playing a quiet game. Whatever you do, don't forget the snuggles!
- Create a Positive and Welcoming Sleep Environment. Make sure your child's bedroom is a place they want to sleep. Consider factors such as lighting, noise levels, temperature, and the comfort of their bedding. Try to limit the other types of activities that happen in their room. If possible, their bedroom should only be for sleeping and quiet play.
- Address Sensory Sensitivities. Identify and address any sensory triggers that may disrupt your child's sleep. This could involve using noise machines, blackout curtains, or weighted blankets to provide a calming and sensory-friendly environment. Get your child involved in making the decisions! One of the best investments we ever made was getting lycra sheets that went around my child’s bed… they acted like a weighted blanket without the bulk and prevented my “active sleeper” from falling out of bed.
- Encourage Daytime Physical Activity. Engage your child in regular physical activities during the day to promote tiredness and better sleep at night. Just make sure the activities are suitable for their abilities and preferences. Keep an eye out to see if they are getting a bit too wound up…it can be hard for autistic kids to know when they’ve had enough. That super stimulating karate class at 2 pm may make it hard for them to wind down for bed at 8 pm.
- Limit Stimulating Activities Before Be. Avoid stimulating activities close to bedtime, such as screen time or intense physical play. Instead, opt for quiet and calming activities that promote relaxation. Gradually wind them down for the night, and practice a slow, gentle transition into your nighttime routine.
- Consult with Professionals. Seek guidance from healthcare professionals, therapists, or sleep specialists who specialize in autism and sleep disorders. They can provide personalized strategies and interventions based on your child's specific needs. A sleep specialist, your pediatrician, an occupational therapist, and a med manager are all people you’ll want on your team if you’ve got an autistic kiddo who struggles with sleep!
- Sleep Medications. Sometimes it’s necessary to help them wind down and stay asleep. Your pediatrician may be reluctant to prescribe this for you, but a medication manager will often offer this as a first option to help your child.
- Melatonin. This easily available over-the-counter supplement has a dark side…one my family found out the hard way! While it can be a useful tool in your “go to bed already” arsenal, you should discuss its usage with your doctor. It can cause dreams that border on night terrors, delay falling asleep for some kids, and promote increased night waking for others. With prolonged use, it can aggravate all sleep issues. Use with caution!
- Co-sleeping or Room Sharing. Some kids literally can’t even when it comes to being in a room by themself for the whole night! If you’re parenting a kiddo who needs co-regulation to function during the day, they may need the same thing at night. Do what feels comfortable and safe for your family.
A Special Note to Parents…
Dealing with sleep issues is the worst! We all think our kids should be independent sleepers once they’re toddlers, but for parents of autistic kids, the struggle of sleepless nights often lasts a lot longer than one to two years.
Here are some resources that may help you get the rest and sleep you deserve…
- Visualizing Possibilities: The Benefits of Visualization Meditation for Parents of Autistic Children
Also if you want to dive deeper into creating a personalized self-care plan for yourself (that you can do in just 5-10 minutes a day), click here to grab your FREE self-care checklist!
Conclusion
Understanding autism-related sleep disorders is the first step toward finding solutions that work for your child and your family. Finding the right strategies may take time and patience, but with persistence and support, you can help your child, and yourself, get a restful night's sleep.
Disclaimer: This article provides general information and support. It's essential to consult with qualified healthcare professionals for personalized advice and guidance. This article is not medical advice, and should not be treated as such.
This article is part of our series on Autism and Co-Occurring Conditions…check back on August 2, 2023, to view the complete collection.
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