Helping a child with ADHD or autism get to sleep requires a consistent, calming bedtime routine and attention to sensory needs that may make it harder for them to relax. Here are some tips that can be effective:
- Create a Predictable Bedtime Routine
- – Set a regular bedtime and follow the same steps each night, such as bath, brushing teeth, reading, and then bed.
- – A structured routine helps signal to the brain that it’s time to wind down and promotes a sense of security, which is especially beneficial for children with autism.
- Reduce Stimulation in the Evening
- – Turn off electronics (screens, games, etc.) at least 1–2 hours before bedtime, as the blue light can interfere with melatonin production.
- – Dim the lights and create a calm, low-stimulation environment in the hours leading up to bed.
- Use Sensory-Friendly Sleep Aids
- – Some children with autism or ADHD benefit from weighted blankets, which can provide a calming, grounding sensation.
- – Consider white noise machines or soft music to mask other sounds that might be distracting, or use blackout curtains if they are sensitive to light.
- Encourage Physical Activity Earlier in the Day
- – Exercise can help children with ADHD burn off energy, making it easier for them to settle down at night. Just make sure physical activity is at least a few hours before bedtime to avoid overstimulation close to sleep.
- Set Up a Comfortable Sleep Environment
- – Choose comfortable bedding, keep the room cool, and use pyjamas that don’t irritate their skin if they have sensory sensitivities.
- – If they have a preference for certain textures, consider incorporating these preferences into the bedding to make them feel more comfortable.
- Teach Relaxation Techniques
- – Deep breathing, guided imagery, or simple mindfulness exercises can help calm the mind and body. For example, you can try deep breathing exercises by having them place a hand on their belly and “feel” their breath moving in and out.
- Try a Calming Bedtime Snack or Herbal Teas
- – If your child is sensitive to caffeine or sugar, avoid it in the evening and opt for a light snack with calming effects, such as a banana or warm milk.
- – Chamomile or lavender tea can also be soothing.
- Consider Melatonin Supplements if Needed
- – Many children with ADHD or autism have lower levels of natural melatonin, which helps regulate sleep. Consult your child’s doctor about trying a low-dose melatonin supplement if other methods aren’t effective.
- Limit Naps and Avoid Late-Afternoon Sleeping
- – Daytime naps can sometimes disrupt the natural sleep-wake cycle, especially if they’re long or too close to bedtime. Try to limit naps to earlier in the day.
- Be Patient and Consistent
- – It may take time for a new routine to work, and setbacks can happen. Stay consistent, and remember that these small changes can make a big difference over time.
Every child is unique, and it may take some experimenting to find what works best for your child. Consistency, patience, and a calming environment can go a long way in helping your child develop healthy sleep habits.
Jane Lambert
10.11.24