Sleep and Autism Part 1

Challenges with sleep are increasingly common in children with ASD. Children and teenagers with ASD face challenges with sleep, especially insomnia more often than their typically developing peers. This is at a higher rate of 40-80% (Cortesi et al. 2010).

Children with ASD may experience difficulty falling asleep and frequent wakes during the night which in turn can also have adverse effects on themselves and their caregivers (Devnani and Hegde, 2015). For example it can lead to daytime sleepiness, learning and behavioural challenges as well as poor attention in school.

Fortunately there are ways to help reinforce a positive sleep pattern. Some helpful strategies include:

·       Bringing your child to the doctor to see if there are any underlying medical problems such as enlarged adenoids, tonsillitis, gastrointestinal issues, seizures, allergies or sleep apnea that could impact sleep (Devnani and Hedge, 2015).

·      Establish a conducive sleep environment for your child. E.g quiet, dark and the right temperature to eliminate any sensory issues. Add a small comforting night light next to your child’s bed if needed.

·       Establish a regular bedtime routine. This could start up to 30 minutes before bed time and include a calming warm shower, brushing teeth, putting on pyjamas and a bed time story. You may want to create visual prompts such as cards with your child’s bedtime routine to establish your expectations around going to bed.

·      Limit screen time an hour before sleep as screen time can be stimulating and make it harder for your child to fall asleep.

·      Choose the right time for your child to go to bed and be consistent. This is important to ensure your child is tired and increase their willingness to go to bed. You may want to begin the bed time routine much later than when you want your child to go to bed. Allow your child to go to bed the same time each night. Another tip is to also reduce or take away your child’s nap during the day.

·      Teach your child to fall asleep alone. You may want to develop a sleep object such as a soft blanket, a soft toy or a lullaby to help your child fall asleep. When your child wakes during the night, he may reach out for these items to help put him/herself back to sleep.

·      Exercise. Ensure your child has plenty of exercise/ activity during the day but not before bed. This will help them fall asleep easier. A trip to the playground in the afternoon may help!

·      Limit caffeine. Caffeine is not just found in tea and coffee but also in sodas and chocolate drinks. Limiting these drinks before bed can help your child to fall asleep faster at night.

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