Sleep disturbances can affect the whole family. Recent studies have shown that between 50-80 percent of individuals with autism experience some form of sleep disturbance. 81 percent of individuals with sleep disturbances have been linked with increased rates of acting out behavior during the day. The constant struggle to get to sleep and stay asleep increases family stress and causes a ripple effect throughout the next day. So what can you do to stop the bedtime headache?
At The Helm, many of our families share in this struggle. Many times, families will bring their concerns regarding sleep to our attention after years sleepless nights. It doesn’t have to be this way. With a few simple steps and a LOT of hard work and consistency parents can take back bedtime once and for all!
First thing is first. Before you start any sleep intervention it is important to rule out any underlying medical condition. Talk with your doctor to ensure that there are not medical reasons for the sleep disturbance. Once you get the all clear we are ready to start our four-step process!
1. Identify an age-appropriate bedtime. For children under 9-years old it is recommended that bedtimes are between 7:30-8:00.
2. Create a quiet “sleep only zone.” Bedrooms should be dark, cool, and reserved for sleeping alone. For children who are prone to sleep disturbances it is not recommended to co-sleep.
3. Begin a soothing bedtime routine 30-minutes before bedtime. This should be the same activities every night. During this time there should be no electronics or stimulating physical activity. Here is a sample cool down routine for a three-year-old.
a. Take Bath
b. Brush Teeth
c. Use Restroom
d. Read Book
e. Sing Song
f. Good Night
The routine will be specific to your family, but should be the same every night.
4. Commit to consistency. Nighttime can be chaotic. There is always so much to do, but being consistent with the routine has been linked to decreasing behavior and increasing confidence. We want to build fondness and sameness in the last thirty minutes before bed so children understand exactly what is going to happen. We find that a simple visual schedule can be helpful to ensure that your child knows what will be happening.
Behavior during the wind down routine is inevitable, but the more we stick to the schedule the easier it is to redirect and get back on track. When all else fails go back to the schedule.
Do you have questions about sleeping? Contact us today and schedule and intake so we can help get your sleep back on track!