A simple sleep guide to support neurodiverse children
If you have a neurodiverse child who struggles with sleep, you know how challenging it can be. Sleep issues can be especially common among neurodiverse children, and can have a significant impact on their lives and those supporting them. In this post, we will provide some practical tips for parents to support their neurodiverse child so that everyone can get a better night’s sleep.
Before we dive into these tips, it is important to note that if your child’s sleep difficulties have come about recently, it is important to visit your GP to rule out any medical reasons for changes in sleep patterns. Similarly, if your child has any of the following symptoms, it's crucial to consult with a medical professional:
Loud snoring
Gasping while sleeping
Chronic bed-wetting (if over seven years old),
However, if your child is experiencing more common sleep issues, such as difficulty falling asleep, staying asleep, or waking up too early, there are several strategies you can try to help them develop a consistent and deep sleep routine.
Establish a Routine
The first step in establishing a good sleep routine for your child is to take into account their usual wake-up time, daily exercise, diet, and bedtime routine. All of these elements play a crucial role in helping the body prepare for sleep. To ensure your child's circadian rhythm (the biological process that regulates the sleep-wake cycle) is on board with bedtime, it's essential to establish a consistent wake-up time each day, even on weekends.
Turning the lights on and opening the blinds in the morning can help to initiate their natural circadian rhythm which influences hormones, including melatonin production, throughout the day.
Exercise is also key to a good sleep routine, as it helps to expend energy. Encourage your child to get a minimum of 45 minutes of exercise per day, but make sure they don't exercise too close to bedtime, as this can signal that it's time to be awake, not asleep.
Diet can also play a role in sleep quality. Consuming caffeine (chocolate, Coca-Cola, Pepsi, coffee or energy drinks) or eating large meals too close to bedtime can make it harder to fall asleep. Aim for your child to avoid caffeine for at least 6-12 hours before bedtime, and try to avoid eating a heavy dinner.
Finally, establish a bedtime routine that signals to your child that it's time to sleep. This routine can be 15 minutes to an hour but no longer. Each element in the routine should be done at around the same time every evening. You can print pictures out for each step of the routine to support their understanding. Bedtime routines can include bathing, toileting, brushing teeth, a bedtime story, and then sleeping in the same bed each night. The more consistent you are with the routine, the more your child's body will be able to prepare for sleep and wind down.
Encourage Independent Sleep
If your child has trouble falling asleep without you in the room, it can be challenging to establish a good sleep routine for both of you. Gradually working on encouraging independent sleep is essential to set the child up to be successful and avoid emotional distress. Begin by slowly starting to physically distance yourself from them during their usual bedtime routine. For example, if you usually snuggle together to fall asleep you could start by sitting next to your child on the bed, then gradually move to the edge of the bed, then onto a chair beside the bed, and eventually move the chair further from the bed before stepping out of the room to be out of sight while they fall asleep. This can take a few days or a few weeks so be patient! Making the process slow but consistent is key.
Once your child has mastered the skill of falling asleep alone, they are less likely to seek support throughout the night when they naturally wake up. If you do need to return to their room as they haven’t fallen asleep, try to make it brief and uneventful. Reassure them they are okay and safe, give a hug and a kiss if needed, and remind them it's time to sleep.
Troubleshooting Sensory Obstacles
As a parent, one of the most frustrating things can be when your child is tired and just can't seem to fall asleep. You've tried everything from reading them a story to giving them a warm glass of milk, but they're still wide awake. If you're at your wit's end, it may be time to consider some factors that could be affecting their ability to sleep, such as noise, light, temperature, and discomfort.
Noise can be difficult for neurodiverse children who may have trouble blocking out sounds that most of us don't even notice. A dripping tap, a sibling brushing their teeth, or the TV on down the hall can all be major distractions. To help reduce noise, try closing windows and doors, having family members complete their routines earlier or further away, and turning off any electronic devices that emit noise.
Light can also be a major factor in keeping your child awake. Light is a signal for the brain to wake up, so it's important to make sure your child's room is as dark as possible. Streetlights, traffic lights, and sunlight coming through the window can all be culprits. Blackout curtains are a great way to keep out unwanted light, and if your child is afraid of the dark, consider using a very dim night light to reduce visual stimulation.
Temperature can also play a role in your child's ability to fall asleep. Our bodies need to cool down in order to enter sleep mode, so make sure your child's pyjamas, blankets, and the room itself aren't too warm. It's also important to avoid exercising right before bed, as this can raise body temperature and make it harder to fall asleep.
Finally, don't overlook the possibility that your child may be physically uncomfortable in some way. Something as simple as a tag sticking out, itchy fabric, insect bites, or clothing that's too tight or too loose can be a major distraction. Be aware of seams, zippers, and buttons, as well as fabrics that may be irritating such as wool or certain detergents.
Resources
Books:
Sleep Better! A Guide to Improving Sleep for Children with Special Needs
Author: Mark Durand (PhD)
Solving Sleep Problems in Children with Autism Spectrum Disorders: A guide for frazzled families.
Authors: Beth Malow (M.D) and Terry Katz (PhD)
Apps:
Sleep Tracker
Sleep Cycle
Fitbit - monitor movement at night, sleep time