How To Help Your Child With Autism Sleep Better

A good night’s sleep is essential for everyone to feel their best. However, for children with autism, it is often extremely hard to fall asleep and sleep soundly thereafter. In fact, a 2019 study demonstrated that as high as 80% of preschoolers with autism had trouble sleeping. Given that the lack of sleep can exacerbate disruptive behavior in children with autism, this is a major area of concern for parents. Here’s a quick guide on how to help your child sleep better so that they can make the most of their day.

Understanding Autism

Autism or Autism Spectrum Disorder (ASD) refers to a range of neurodevelopmental disorders that affect social, behavioral, and communicative abilities. The best autism treatment usually consists of occupational and behavioral therapy, speech therapy, and stem cell therapy.

Sleep problems in children with Autism

For a child with autism, it takes about 11 minutes longer than most people to fall asleep. They are also prone to waking up several times during the night. Moreover, the sleep that they do get may not be as restful as it ought to be. People with autism tend to spend only about 15% of their sleeping hours in REM (rapid eye movement) sleep, which is essential for better learning and retention. Those without autism, in contrast, spend about 23% of their sleeping hours in REM sleep. 

The exact reason why children with autism have trouble sleeping is not known, although researchers have put their ideas forward. One theory has to do with the hormone melatonin, which regulates the sleep-wake cycle in humans. Children with autism tend to have either higher or lower levels of melatonin than normal, which disrupts their ability to sleep when it gets dark. Trouble with sensory processing is another factor that contributes to poor sleep, as even small, unfamiliar noises and light can be hard for children to process. 

Children with autism, who do not get enough sleep are more likely to exhibit repetitive, disruptive behaviors, despite the best autism treatment. They can become hyperactive or even aggressive and resist the normal routines laid out for them. Insufficient sleep can also exacerbate poor social skills and make it even harder for them to interact at school and with family. Some tests have also shown that children with autism, who do not sleep well get lower scores on tests of intelligence. And of course, if your child is not sleeping well, chances are that you as the parent aren’t sleeping that well either.

How to tell whether your child has a sleep disorder

In general, children require the following amounts of sleep:

• Ages one to three: 12-14 hours per day

• Ages three to six: 10-12 hours per day

• Ages seven to 12: 10-11 hours per day

If you observe that your child has difficulty falling asleep or tends to wake up multiple times over the course of the night, they may have a sleep disorder. Keep a sleep diary to track their sleeping patterns, including snoring, breathing patterns, the intervals at which they wake up, any difficulty in breathing, their sleeping positions, any unusual movements, and so on. This will help your doctor with making a diagnosis when you take your child for a check-up.

How to help your child sleep better

As your child continues with the best autism treatment, they will gradually gain more control over their behaviors and have less trouble falling asleep when you want them to. However, there are certain things you can do at home to make the nightly routine easier on you both.

• Have a specific bedtime routine for your child to follow, including taking a bath, changing into pyjamas, listening to a bedtime story and then lights out, all at the same time every night.

• Help them relax by giving them a gentle massage, feeding them a warm glass of milk or turning on some music or soothing sounds that they like.

• Avoid giving them sugar or caffeine at night.

• Turn off all stimulating devices like TVs, video games, and smartphones at least an hour before their bedtime.

• Avoid sensory overloads by putting up heavy curtains that will block light, putting down heavy carpets that will muffle footsteps and making sure that the bed doesn’t creak. Install a night light if your child needs one and adjust the temperature to what makes them comfortable.

Sleep is essential for everyone, especially for children with autism who find it hard enough to go about their daily routine. By keeping track of how your child is sleeping and by using the tips above to establish a comfortable night routine, your child is well on their way to the land of dreams.