Sleep is crucial to a growing child’s development. It plays an important part in cognitive
function and emotional regulation, and chronic sleep issues can lead to negative effects on a
child’s physical health. In this article, we will be talking about 5 ways you can establish good
sleep hygiene practices for your autistic child.
It can be helpful to understand the differences between normal and autistic sleep patterns in
children. Autistic children have the same sleep development milestones as normal children but
differ in their ability to settle into sleep. They may also have behavioral issues that accompany
their sleep process. The tips below should help you establish a routine that minimizes these
settling and behavioural issues and can be put into practice every night.
1. Be regular: Make sure you have a proper wind down routine. Your sleep routine should
include (i) not having meals too close to bedtime and (ii) a calming activity to relax your
child before they go to sleep. Such an activity may include having a warm bath, reading
a book, or listening to calm music before bedtime.
2. Keep a sleep journal: Keeping a sleep journal for 2 weeks is a good idea because it
allows you to note in detail exactly what your current sleeping process is and how it can
be improved. You might notice that your sleep routine is different on weekdays and
weekends, but make sure to record the whole 2 weeks in your sleep log. Note down
things like when you sleep and wake up, any disturbances in the night, the quality of
sleep, routines before sleeping and on awakening, etc.
3. Reduce environmental distractions: Keep sensory and environmental disturbances to a
minimum by installing heavy blinds and curtains, using earplugs at night to sleep, and
making sure your bed and linens are made of comfortable materials.
4. Reduce stimulants before bed: Do not consume sugar or caffeine a few hours before
bed. Similarly, stay away from technology and focus on relaxing before bedtime instead.
5. Try melatonin supplements: Melatonin is a hormone that regulates sleep patterns in
the body. Taking a prescribed dosage may help you get better sleep.
