Sweet Dreams: Tips for Autism and Restful Nights

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Elexis Thompson
Interim R2L Program Lead- Ready 2 Learn
Autism Mom

How many of us have had that familiar moment—a little face peeking out, asking for one more glass of water or another bedtime story? As a Ready 2 Learn instructor, one of the most common questions I hear from families is: “How can I help my child sleep better?”
Sleep challenges are incredibly common for children with Autism Spectrum Disorder (ASD). In fact, research shows that up to 80% of individuals with ASD report difficulties with sleep (source). A lack of sleep can affect not only the child’s mood and behavior but also the entire family’s well-being. So, how can you help your child—and yourself—achieve a restful night? The first step is education, and these practical tips can guide you toward more peaceful evenings.​​​

Reduce Screen Time After Dinner
While turning on a movie or giving your child a tablet may seem like a good way to wind down, screens can actually interfere with their ability to settle. Bright and stimulating images may over stimulate the brain, making sleep harder to achieve. Instead, try alternative activities such as reading books, listening to an audiobook, or playing calming music to help your child transition into bedtime.
Another idea is to introduce a “calm-down basket,” filled with sensory-friendly items like fidget toys, stress balls, or textured blankets. This allows your child to self-regulate while avoiding overstimulation from screens.

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Create a Sleep-Friendly Environment
Take a moment to assess your child’s sleep space. Is it too noisy? A sound machine can provide consistent background noise and block out distractions like siblings or a TV in another room. Is the room too bright? Blackout curtains might help. Alternatively, if your child feels anxious in complete darkness, try a nightlight for added security.
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You can also consider adding tools like a weighted blanket, which offers calming deep pressure and is often beneficial for children with ASD. Adjust your child’s environment gradually until you find the perfect balance that works for them. Adding calming scents, such as lavender, through a diffuser or pillow spray, may also contribute to a soothing atmosphere.

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Establish a Consistent Routine
Routines are critical for children with ASD. Create a simple evening schedule with steps such as a warm bath, brushing teeth, putting on pajamas, and reading a story. Evaluate your current routine to see what works well and where you might make adjustments.

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Using a visual schedule can be especially helpful. These tools allow your child to visually follow the steps of the routine, fostering independence and reducing resistance. Pair the schedule with timers to help your child anticipate transitions, such as how much time remains until bedtime. Social stories about bedtime expectations are another excellent resource, many of which are available for free online.

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Limit Snacks and Drinks Before Bedtime
To reduce nighttime disruptions, try to stop snacks and drinks at least two hours before bedtime. This helps prevent waking up in the middle of the night for bathroom trips or other discomforts.
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If your child relies on a bedtime snack to settle, offer something light and calming, such as a small piece of banana or a warm glass of milk. Avoid sugary or caffeinated options, which can interfere with their ability to sleep.

Incorporate Positive Reinforcement
When your child follows their sleep routine, be sure to celebrate their efforts! Praise them with specific feedback, such as, “I love how you brushed your teeth all by yourself!”
For more significant milestones, consider using a reward chart. For example, explain to your child that after three nights of staying in their bed, they’ll earn a reward. Each successful night, they can add a sticker to the chart. Once they reach the goal, celebrate with something motivating—a special outing, a favorite snack, or a new toy. Start with small, achievable goals and gradually increase them as your child succeeds.

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Practice Relaxation Techniques
Teaching your child relaxation strategies can ease anxiety and prepare them for sleep. Simple breathing exercises, like inhaling for four counts and exhaling for four counts, can promote calmness. Guided meditations or bedtime yoga designed for children can also create a peaceful mindset.
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Try incorporating a short “body scan” exercise where you guide your child to notice and relax each part of their body, starting from their toes and moving up to their head. Apps and videos tailored for children can make these exercises even more engaging

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Be Consistent
Consistency is key to success. Work with all family members to establish and maintain the same bedtime rules and routines. Children thrive on predictability, so ensuring everyone reinforces the same expectations will create a stable environment.
It’s important to follow through yet be supportive. For instance, if your child doesn’t meet the goal one night, explain why and try again without giving in. This can be challenging, but with a clear plan and family support, you’ll see progress over time!
Remember, improving sleep takes patience, persistence, and flexibility. Celebrate small wins and adjust as needed. A well-rested child is a happier child—and a well-rested family benefits everyone. The journey to better sleep may take time, but the rewards—from brighter mornings to calmer evenings—are worth every effort!

Yours Truly,
 Elexis Thompson

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References
​•Better sleep for autistic children 3-8 years: tips. (2023, April 14). Raising Children Network. https://raisingchildren.net.au/autism/health-wellbeing/sleep/sleep-for-children-with-asd 
•Dong, H., Wang, T., Feng, J., Xue, Y., & Jia, F. (2023). The relationship between screen time before bedtime and behaviors of preschoolers with autism spectrum disorder and the mediating effects of sleep. BMC Psychiatry, 23(1). https://doi.org/10.1186/s12888-023-05128-6 
•Gee, B. M., Lloyd, K., Sutton, J., & McOmber, T. (2020). Weighted Blankets and Sleep Quality in Children with Autism Spectrum Disorders: A Single-Subject Design. Children, 8(1), 10. https://doi.org/10.3390/children8010010 
•Schwichtenberg, A. J., Janis, A., Lindsay, A., Desai, H., Sahu, A., Kellerman, A., Chong, P. L. H., Abel, E. A., & Yatcilla, J. K. (2022). Sleep in Children with Autism Spectrum Disorder: A Narrative Review and Systematic Update. Current Sleep Medicine Reports, 8(4), 51–61. https://doi.org/10.1007/s40675-022-00234-5