I probably don't have to tell you twice that sleep is essential for all humans! After having a baby, you've definitely noticed how different your own brain function is when you don't get enough sleep. From inattention to accidental injuries, sleep is essential to keep yourself and your child on track. Easier said than done, right? Let's first look at sleep for kids with autism and then talk about some things to try.
Let's zoom in on recent research regarding Autistic kids. The research by Autism CRC found that autistic kids have statistically significant poorer sleep quality than siblings or other children not related to them. Of the autistic children, females are more likely to have sleep disturbance. Interestingly, higher levels of autism-related traits were associated with less sleep difficulties while children with sensory issues had more sleep problems, which means that autism specific traits were not likely to change sleep patterns, rather sensory or behavioural issues accounted for more sleep challenges. These are some great take-aways to help us understand a bit more about autistic children's sleep, but what can you as a parent do?
It's time to run a close eye over your child's day and routines, and then making an action plan to combat it.
First off, let's examine some habits that are already happening. Ask yourself these questions:
Is my child getting enough exercise throughout the day? Not burning enough energy could keep anyone up at night.
Is my child getting enough sunlight in the day? Sunlight helps regulate a child's melatonin levels - the hormone that cues us that we're sleepy.
Is my child eating too close to bedtime? A full belly could be uncomfortable or your child could have reflux while lying down.
Is the temperature in the room cool? We are looking for a sweet-spot here of not too hot and not too cold, but we definitely need it to be on the cooler side.
Is my child's room getting light/noise from anywhere? Extra light could keep your child awake longer or wake them in the night.
If your child is still napping, how late do they take a nap? Getting up close to bedtime will certainly affect whether they are ready to sleep again.
Is my sleep routine predictable? Having a sleep routine in place will help your child associate "bedtime" cues so that their body can start preparing for sleep.
Is my child engaging in stimulating activities before bedtime? For 2 or more hours before bed, it's time to relax and not start anything new.
If you found some inconsistencies with your child's day or how your child is getting to bed, it's time to form your plan. I suggest picking just one thing to work on at a time so that you are not overwhelmed and your child can focus on the one thing that needs to change. Remember, small changes over time lead to significant differences in your day to day, and probably your night to night!
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