According to a new study, children with Autism Spectrum Disorder (ASD 自闭症谱系障碍 ) may have sleep problems stemming from sensory issues. Sleep problems are common for children on the ASD, but as we know, sleep is crucial to all of us. Although sleep may never be perfect for children with autism, we can do as much as we can to set them up for success. Today, we have 10 Tips to help your child with ASD sleep better.
1. Use a weighted blanket.
Weighted blankets work on the principle of Deep Pressure Touch Stimulation(DPTS), the pressure from a weighted blanket forces the body to relax by a process known as ‘grounding.’ The experience of using a weighted blanket is similar to getting a ‘tight’ hug from a loved one. Studies have shown that DPTS has a therapeutic effect on the brain that helps a person to fall asleep faster and sleep for longer.
Nowadays weighted blankets become a hot commodity which could help you sleep better. Before ordering your weighted blanket, remember that they should be no more than 10% of your child’s body weight plus 1 or 2 pounds, and that blankets of any kind shouldn’t be used until a child is over 24 months of age.
Personally, we recommend YnM Weighted Blanket as the best choice. YnM is one of the best sellers on Amazon, got 4.5 out of 5 with over 3000 reviews, know for its good price and high quality. The incredible YnM weighted blanket costs you no more than US$100, combined with 3-year-long customer service. It is hardly to find another vendor to compete with YnM.
2. Personalized Bedtime Routine.
While a bedtime routine is helpful for all children, those with autism need an even better version of the bedtime routine. Ideally, your child’s bedtime will be personalized to fit their unique needs. Having a routine is super important as many kids with ASD are very instinctual and rely heavily on their routines. Another way to enhance your bedtime routine is to have a picture chart with the steps to follow. This not only helps your child know what comes next but helps you stay consistent and not veer too far off routine. This will limit disruptions to the routine and allow your child to have a more relaxed experience while getting ready for bed.
3. Check Your Child’s 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. Get regular exercise.
Physical activity isn’t just effective in helping us sleep better, but it also helps us enter a deeper sleep, so make sure your child is getting ample exercise throughout the day.
5. Put on some music.
Using a soft musical background may help some children to relax and drift off to sleep. It is important to choose the music carefully. It should have a definite predictable rhythm (not too much syncopation). Orchestral music is preferred to singing, in general.
6. Reading poetry to your child.
Reading to the child once he is in bed may be calming. Reading poetry with strong rhythm and rhyme is usually more effective than stories.
7. Switch off.
It is wise to eliminate television (and computers) for one to two hours before bedtime, as the programs children like are often over-stimulating. If the family has a video player, this may be made more palatable by showing the “essential” program for viewing at another time.
8. Bath or Shower.
Follow with five minutes of a towel “rub-down,” being sure to use downward strokes in the direction the hair grows. A rub-down with lotion may be used to add to the length of this activity. Pressure touch is calming.
9. Keep stress relief toys on hand.
Surround them with the things they love. A favorite stuffed animal can all help an autistic child fall asleep and stay in bed all night.
10. Cognitive behavioral therapy.
This method actually may help with both sleep issues and autism symptoms. Cognitive behavioral therapy helps kids understand the importance of a healthy sleep and recognize the behavioral patterns that mess up their sleep regimen. It can also help them manage their anxious and stressful thoughts and regulate them on a daily basis.
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