HELP! My Child Won’t Sleep! What do I do?
I can imagine the parents that are reading this haven’t had a good night sleep in years and are pulling their hair out to find solutions. Well, you’ve come to the right place! Sleep difficulties is something that is heavily linked with children with Autism, so it is crucial that parents have the strategies to support in this area. In this article, we’ll be giving you 3 strategies that could help your child get a better night sleep (which in turn means that you’ll finally get a good night sleep).
As always, if you still feel like you need more support, you can always book one of our FREE Clinical Appointments by clicking here.
Bedroom Environment
Ok so the first thing that you need to consider when supporting your child in getting a good night sleep, is the environment in which they sleep in. This includes things like room temperature, how bright/dark the room is etc. This is the first thing that parents should be analysing and there are a few helpful questions that might support you in getting a better understanding of this. The first is, does my child struggle in falling asleep? If this is the case then it may be due to the next strategy below. However, if your child is ok at falling asleep but struggles in staying asleep, then it is most likely due to the environment.
The best thing to do in this situation is to seek advice from an occupational therapist, as they have a good understanding of senses. Ultimately, if your child has specific sensory sensitivities (such as sensitivities to sounds), then this will have a knock-on effect on their sleep. There could also be simple strategies that could be implemented, such as installing black out curtains if your child is sensitive to light (e.g., daylight). Nevertheless, an Occupational Therapist would be able to advise you on the different sensory needs your child may have which could support them in having a better night sleep.
Bedtime routine
Every single person on the planet has a bedtime routine! Whether we are conscious of it or not, there are certain things that we might do every evening before we go to sleep. These rituals or routines are a way for our brain telling the rest of our body that we are winding down and about to sleep. This is the same with our children. Now, there is a difference between a helpful bedtime routine and a not so helpful bedtime routine, which is most likely why a lot of parents are struggling.
Now, all children are different, and some may have different needs than others, so there may be a lot of trial and error involved in developing a helpful bedtime routine for your child. For example, if your child is generally very hyperactive and struggles to drift off to sleep, in many cases, this means that they haven’t gotten all their energy out. It may be worth implementing a family walk (or jog for some children) a few hours before bed to really tire them out. In addition, it may be that after the walk, there is a period of relaxation which doesn’t involve over-stimulating activities in low level light. This will hopefully send the message that it is nearly time for bed and for the brain to naturally produce melatonin for sleep.
Worry Box
There are a lot of children (especially with Autism) that may internally worry about things which keeps them up at night. You might notice that your child finally tells you what was bothering them all day, right before bedtime, which keeps them awake for several hours. In this case, bedtime routines and environments may not be working until those anxieties are addressed. Think about it! There have probably been lots of times where you haven’t been able to sleep due to having things on your mind. This could be the case for your children.
This is where the worry box comes in. It may be difficult for your child to communicate their worries to you verbally, which is probably why they struggle in telling you what they are worried about. By having a worry box, this provides that safe place for them to vent their worries and frustrations, whilst giving you access to the source of their anxieties. There are many families who discuss the contents of the worry box at regular times and is something that the whole family uses. By doing this, you can support your child in processing their worries and possible finding tangible solutions. This may alleviate some of their anxieties and support them in being able to have a good night sleep.
Still need support. Why not book one of CareGen’s FREE Clinical Appointments to speak with an Autism Specialist to see if we can support you further with your child’s sleep? Just click here to book a date and time that suits you!