Beautiful sleep

Sleep is essential for everyone, but for children with autism, it can be quite a challenge and by default for us as parents too.  We are constantly looking for solutions to help our children rest more peacefully.  Today, we will explore the connection between autism and sleep issues, and more importantly, offer inspiring strategies to improve the quality of sleep and overall well-being.

Research indicates that sleep problems are significantly more prevalent in children with autism and ADHD compared to their neurotypical peers.  Common sleep disturbances include difficulty falling asleep, frequent night awakenings and very early morning awakenings.  This can lead to daytime drowsiness, irritability and challenges in attention and learning which compounds the difficulties already faced by our autistic babies.

Why do sleep issues occur?

• Many children have heightened sensitivity to environmental stimuli. A slight noise, a change in room temperature or even the feel of certain fabrics can disrupt sleep.
• Anxiety is also common among those with autism and heightened stress levels can make it difficult to fall and stay asleep.
• Melatonin, the hormone that regulates sleep-wake cycles, is often found at abnormal levels in children with autism. This can lead to difficulty falling asleep and maintaining a regular sleep pattern.
• Numerous children experience gastrointestinal problems, which can cause discomfort and disrupt sleep.
• Pre-verbal children or those with limited communication skills might find it hard to express discomfort or needs that could be affecting their sleep.

Beautiful Sleep

Moving on to some inspiring strategies to improve sleep.

While this can be daunting, there are numerous strategies that can significantly improve the quality of sleep of our children.

Creating a calming sleep environment. Design a bedroom that promotes tranquility.

= Use white noise machines or soft music to mask disruptive sounds.  Earplugs can also be helpful for those sensitive to noise.

= Invest in blackout curtains to eliminate external light.  A soft nightlight can provide comfort without being intrusive.

= Choose hypoallergenic bedding and pajamas that are soft and non-irritating.  Weighted blankets can provide a sense of security and help with relaxation.

Establish a consistent routine. This can send signals to the body that it’s time to wind down.  Develop a calming pre-sleep routine.

= A warm bath can relax the muscles and prepare the body for sleep.

= Reading a favourite book or listening to soothing music can create a peaceful transition to bedtime.

= Gentle yoga or breathing exercises can help reduce anxiety and stress before bed.

Monitor diet and exercise. These play a crucial role in sleep quality.

= Avoid caffeine and sugary foods, especially in the evening.  A balanced diet rich in vegetables, fruits and whole grains can improve overall health and sleep.

= Physical activity during the day, especially if you have a very active child, can help regulate the sleep-wake cycle.  Ensure exercise is completed at least a few hours before bedtime to avoid overstimulation.

For some children, melatonin supplements can be beneficial. However, it is important to get your doctors approval and to determine the appropriate dosage and ensure that it is safe for your child.

Now some of these suggestions may sound too steep as you know your child best. Start small, find one thing that you can do and that you know you child may respond and take it from there.  If for some reason, you have tried all these and nothing seems to work, consult with a sleep therapist, behavioural therapist or pediatrician that specializes in autism for further guidance.

Beautiful Sleep

Many families have had success trying these solutions, my own included.  When Max was smaller he slept very well, but as he got older he really battled to fall asleep and it was a constant battle to get him down.  We met with his pediatrician and she prescribed melatonin for him and I started a night time routine of having a bath before bed and reading to him before lights out.  I also ensured that he was getting enough physical exercise during the day.  Now he sleeps beautifully.

Some other success stories include my client, Emma’s daughter.  She is 8 years old and struggled with night awakenings.  Emma looked through this list and tried what she thought would work, which included a combination of a weighted blanket, a consistent bedtime routine and also melatonin supplements.  Over time, her daughter’s sleep improved leading to better moods and increased attention during the day.

Beautiful Sleep

Jack’s 10 year old son had difficulty falling asleep due to sensory issues.  They created a sensory-friendly bedroom, with noise-cancelling headphones and a weighted blanket.  They also got him to do a bit of yoga.  His sleep improved and he became more engaged in school and social activities.

Addressing sleep issues can be challenging, but not insurmountable.  Every child is unique and finding the right combination of interventions may take some time and patience.  This is why we are warriors, we work until we find a solution for our autistic babies.

Remember, you are not alone in this journey.  Keep believing that better sleep is possible for you child.

Till next week.

A

Xxx

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