Are you an autism parent who desperately needs more sleep?

Have you tried all the regular sleep ideas from friends and family?

I understand! My son used to only sleep 3 or 4 hours a night.

I hope some of these tips help your child, and your whole family get more sleep!

It can be hard work to try to figure out why your child isn’t sleeping (often it’s not their fault):

• Are they in pain but can’t tell you? Do they have a tummy ache, headache, sore throat? Are they teething?

• Do they have an allergy? Is it making them itch? Does it give them a stuffy nose?

• Are they anxious about the next day?

• Are they anxious about something in 6 weeks time?

• Did they have a stressful day? If so, how can the stress be reduced?

• Do they have sensory overload? CLICK HERE to download my Sensory Preferences Checklist.

• Is it too dark? (my son is an adult now but still needs a light at night)

• It is too bright? (if they wake early in summer, try balck out curtains)

• It is too noisy in the house or outside? Could music cover up the noises?

• Is it too quiet?

• Is their blanket to light or too heavy? ** Safety note- Weighted blankets are not recommended for kids at bedtime**

• Does the texture of their blanket/duvet bother them

• Are their pjs too warm or not warm enough?

• Do they need to use the toilet?

• Are they thirsty? (water is best at bedtime)

• Are they hungry? Could a savoury snack help?

• Is the bed in the ‘best’ place in the room? My son doesn’t care if I move drawers & cupboards, but his bed must be in the same corner it’s always been, with his back to a wall.

• A sleep diary can help you figure out what your child’s sleep pattern is - CLICK HERE to download a FREE printable sleep record.

Sometimes we’ve tried all of the above and our kids still can’t get to sleep or they wake at 3am. Here are some more ideas to try:

• lavender drops on their pillow can be soothing (if they like the smell!)

• calming music

• a book before bed- if they don’t like stories, try some non-fiction

• a calm song time once in bed (no lively action songs)

• a colour/color changing light bulb

• a clock for older kids (make sure they can’t get at the batteries)

• a few minutes of yoga before bed

• a quick foot or hand massage before bed

• if your child gets out of bed to get your attention, try planned ignoring (only if you’re sure there’s no ‘physical’ reason for them not sleeping)

• I’m not a fan of reward charts for sleep as it can add to our kids’ stress if they’re trying hard to sleep but can’t

• from a young age, get your child used to sleeping in their own bed. It’s easier to do this when they’re small, and you don’t want to end up with a teenager in beside you.

• sit outside their room if they need reassurance rather than on their bed

• have a no toys at night rule

• if they’re coming in to the living room to see what you’re watching on tv, switch it off before they appear, and make what you’re doing looks really boring

• have a toilet before bed rule

• have a morning time rule- eg in our house it’s not morning till after 6am so anyone who’s awake before then need to stay in bed and stay quiet

• help older kids think for themselves about good sleep rules & routines with my Sleep Rules clip cards

I really hope these suggestions help you get more sleep!!

For more information on how to regulate and calm your child’s sensory system, download my Sensory Processing Difficulties Easy Read Guide HERE.

Best Wishes,

Kirsten