Studies find that approximately 73% of children with Asperger’s Syndrome (AS) experience sleep problems. According to the American Academy of Sleep Medicine, kids with AS who get inadequate sleep experience significant deterioration in their ability to pay attention and achieve academic success.
Find below ten tips to calm your child before bedtime and help him or her get more restorative sleep.
1. Exercise.
In general, exercise during the day is associated with better sleep. However, exercise within 2-4 hours of bedtime can lead to difficulties in falling asleep, as it can disrupt the natural cooling process of the body that leads to rest at night.
2. Napping.
Controlled and limited (e.g. 20-30 minutes) napping is generally positive. However, longer daytime sleeping can be negative in that it makes it more difficult for the child to fall asleep at the ideal time in the evening. If the child’s sleep problems are associated with falling asleep, which is common for children with AS, it is advisable to avoid daytime napping.
3. Diet.
It is recommended that children with sleep problems avoid all caffeine, alcohol, tobacco, high fat food. In contrast, food rich in protein may promote better sleep. Large meals within 2-3 hours of bedtime should also be avoided. A small carbohydrate/protein snack, such as whole wheat bread and low-fat cheese or milk before bedtime can be helpful to minimize nighttime hunger and stimulate the release of neurochemicals associated with falling asleep.
4. Stick to a schedule.
Decide ahead of time with your child what the night time routine will be, and include when to bathe, brush teeth, read, etc. Remember, kids with Asperger Syndrome (ASD) need routine and predictability even more than other kids. Make sure the hour before bedtime is calm and quiet and that lights are kept low so the body can produce enough melatonin, the body's natural sleep hormone.
5. Set a bedtime alarm.
Just as you set an alarm for waking, consider setting a bedtime alarm so kids associate their bedtime with a clock or timer instead of feeling like sleep is a parental demand. Make sure the sound of the alarm is quiet and not intrusive. Eventually, your child will naturally associate the sound of the bedtime alarm with sleepiness.
6. Use white noise and blackout curtains.
Kids with sensory issues often have extremely sensitive hearing. Using white noise or nature sounds to block neighborhood or household sounds is essential. Try an air purifier or fan for white noise or download an app that offers different nature sounds. You may have to try several sounds before you find one that works for your child. In addition, use blackout curtains to eliminate light in the room. Too much light at bedtime can interfere with the body's melatonin production, so avoid screen time an hour before going to bed as well.
7. Try aroma therapy.
Essential oils like lavender, chamomile, sandalwood, or vanilla can be calming for many people who experience sleeplessness. Let your child choose a calming scent that appeals to him or her, and then dab a little oil on a cotton ball and place it in his or her pillowcase.
8. Reduce anxiety.
Anxious kids, like anxious adults, often have too much on their minds to fall asleep at night. Use these strategies to calm an anxious child so he or she has a better chance of falling asleep naturally.
9. The Bedroom.
It is important that the bed and the bedroom are associated with sleep and are not associated with activity. When children have sleep problems, it is highly recommended that their bed and bedroom activity be limited to sleep only. It is important to make sure that extreme changes in temperature are avoided during the night. Increasing light is associated with decreases in the release of the neurochemical melatonin which triggers sleep onset. Thus, it is important to get the sunlight flowing in the child’s room as soon as possible in the morning. Conversely, darkening the room at night is critical.
10. Sleep with a weighted blanket.
The deep touch pressure of a weighted blanket helps the body to naturally release melatonin, a hormone linked with sleep. Many children with Asperger’s Syndrome (AS) are deficient in melatonin, so helping the body to naturally release it may both encourage more restful sleep.
As well as melatonin, the pressure of a weighted blanket also helps the body release serotonin. Often termed the ‘happy’ hormone, serotonin helps to calm the nervous system and is linked with mood regulation and relaxation. So using a weighted blanket can often help alleviate the everyday feelings of stress and overwhelm so commonly linked with AS.