Sleep problems are common in people with ASD, and can include getting only 4 to 5 hours of sleep per night, having difficulty falling asleep, waking up in the middle of the night, and waking up early. These difficulties can be severe, making you and your family’s bedtime routines difficult.
Many children with autism spectrum disorder have difficulty falling and staying asleep at night.
What causes sleep problems in ASD children?
- Social cues: People use social cues to determine when it is time to sleep at night. Children, for example, may observe their siblings getting ready for bed. Children with autism, who frequently have communication difficulties, may misinterpret or fail to understand these cues.
- Melatonin hormone: Melatonin hormone regulates sleep-wake cycles. Melatonin levels typically rise in response to darkness (at night) and fall during the day. According to research, some autistic children do not release melatonin at the appropriate times of day. Instead, they have high melatonin levels during the day and low levels at night.
- Increased sensitivity to external stimuli: While most children sleep soundly while their mother opens the bedroom door or tucks in the covers, a child with ASD may wake up suddenly.
- Anxiety: Children with autism tend to score higher on anxiety tests than other children.
How can I help my child sleep better?
Explain the concept of sleep.
Children may struggle to understand the importance of sleep. This could be explained using a social story. They can also be used to reassure your child that they are safe when sleeping or alone.
Create a relaxing sleeping environment.
It is critical to provide a secure, peaceful sleeping environment for your child. The bedroom should be quiet, dark, and comfortable (not too hot or cold). When they are falling asleep at night, it is also best to avoid things like the radio, television, or music. Children with ASD may be more sensitive to nighttime noises that do not bother other children. Things such as water running or other household noises can disrupt sleep. They may be sensitive to the textures of their bedding and pajamas. It is important to know whether or not these factors are affecting your child.
Establish a bedtime routine.
Bedtime routines are critical for establishing positive sleep patterns in autistic children. The goal here is to provide predictability by establishing familiar patterns. Your child’s routine should include soothing activities that will help them relax before bedtime. This routine should start 15 to 30 minutes before bedtime in your child’s room, where it is quiet and calming.
Encourage sleep-promoting activities.
It is critical to consider the behaviors and activities that may interfere with your child’s ability to sleep at night during the day. Exercising during the day, for example, may assist your child in falling asleep more easily and experiencing deeper sleep at night. Exercise should be done first thing in the morning. The same is true for autism nap time. Maintain a consistent nap schedule and don’t let your child sleep too late in the day.
Teach your child to fall asleep on his or her own:
It is critical that your child learns to fall asleep without your presence. All children and adults wake briefly during the night but quickly return to sleep by reestablishing bedtime associations. So, if your child requires your presence to fall asleep at bedtime, he may require your assistance to fall back asleep during normal awakenings.
Sleep disturbances are common in people with autism. If you think no one understands what you’re going through, know that many people do. If you haven’t already, reaching out to others in the Autism community for support and advice may be beneficial. So many aspects of daily life are influenced by sleep. So many other things will improve once you’ve found the sleep strategies that work for you.
Nurture Pods is here for you and your child. We offer a range of autism programs for children with special needs from the age of 3 to 12 years. Just as bedtime routines and schedules are critical for your child’s well-being, their daytime schedule is equally vital — especially in terms of social and academic skills. Learn more about the programs we offer in order to help your child reach their full potential today!
Written by: Alex Liau
Published on 12 June 2023
