Creating Effective Bedtime Routines for Children with Autism

Bedtime can be a challenging time for many families, but it can present unique hurdles for children diagnosed with autism spectrum disorder (ASD). Sensory sensitivities, difficulty with transitions, and anxiety can all contribute to bedtime battles, however, establishing a consistent and predictable bedtime routine can make a significant difference in promoting restful sleep for both your child and the entire family.

Why bedtime routines are crucial for children with autism

Predictability and Structure: Children with autism often thrive on routine and predictability. A consistent bedtime routine provides a sense of security and reduces anxiety associated with the unknown.

Sensory Regulation: Bedtime routines can incorporate calming sensory activities to help regulate the nervous system and prepare the body for sleep.

Transition Support: Transitions (adjusting from one step in a set routine or schedule to the next) can be particularly difficult for children with ASD. A structured routine breaks down the transition from daytime activities to sleep into manageable steps.

Improved Sleep Quality: Consistent routines help regulate the body's natural sleep-wake cycle, leading to better sleep quality and duration.

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Our step-by-step guide for a successful bedtime routine for children with autism

1. Establish a Consistent Bedtime and Routine:
   
   • Consistency is key to the success of any bedtime routine, stick to the routine as much as possible, even on weekends and holidays.
   • Aim for the same bedtime every night, even on weekends. 
   • Consider using visual supports, such as a picture schedule or social story, to illustrate the bedtime routine.  
   • If there are changes to the routine, provide ample warning and explanation for the changes.

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2. Create a Calming Environment:
   
   • Dim the lights and minimize noise to create a relaxing atmosphere.
   • Consider using white noise or calming music to block out distracting sounds.
   • Ensure the bedroom is at a comfortable temperature.

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3. Incorporate Sensory Activities as directed by your Occupational Therapist or pediatrician:
   
   • Weighted blankets, tight hugs, or massage can provide a calming sensory input.
   • A warm bath with calming essential oils (like lavender), or a soft, comforting blanket.
   • Dim lighting, or a projected light show of stars on the ceiling.

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4. Address Anxiety and Fears:
   
   • Communicate with your child about their fears and anxieties related to bedtime and provide reassurance and comfort. 
   • Consider using a nightlight or a favorite comfort object like a blanket or stuffed animal.

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5. Consider Positive Reinforcement:
   
   • Reward your child for following the bedtime routine.
   • Positive reinforcement can motivate your child and reinforce desired behaviors.
   • Consider implementing a token board to reinforce the behavior and bed time routine. 

Trial and error

If you are struggling to establish a successful bedtime routine for your child, consider seeking professional help and consultation from:

• Board Certified Behavior Analysts (BCBA)
• Occupational Therapists (OT)
• Sleep specialists
• Developmental pediatricians

Most importantly: remember to be patient and flexible. It may take time to establish a successful bedtime routine. Every child is different and their bedtime routine will be unique to their needs and the needs of your family. By creating a consistent and calming bedtime routine, you can help your child with autism enjoy restful sleep and consistency.