Key Points

• Good sleep is crucial for children’s growth, development, and learning.
• Factors like bedtime routine, sleep environment, and daytime activities influence children’s sleep quality.
• Strategies include establishing a consistent bedtime routine and creating a calm sleep environment.
• Encourage daytime physical activity and limit screen time before bed.
• Manage daytime naps to avoid affecting nighttime sleep.
• Consult a doctor if health issues affect your child’s sleep for appropriate guidance.

Introduction

Good sleep is crucial for everyone, and it’s especially vital for children’s growth, development, and learning. It involves being able to fall asleep easily, staying asleep throughout the night, and ensuring the sleep is of good quality.

Several factors influence how easily children fall asleep and settle back to sleep if they wake up during the night. These factors include their bedtime routine, the time they go to bed, what helps them fall asleep, where they sleep, and their activities during the day. These aspects significantly impact how well they sleep and overall well-being.

Strategies for Better Sleep

The following strategies help all children, not just children with autism, establish healthy daytime and bedtime habits that promote sleep. Good sleep habits are often referred to as good sleep hygiene.

1. Establish a basic bedtime routine

Establishing a structured and regular bedtime routine that can be easily followed anywhere can help promote healthy sleep habits. For younger children, a routine that includes a warm drink, story time, and then bedtime can help them feel ready for sleep. Older children might benefit from winding down with a calm chat about their day followed by some relaxing alone time before lights out.

To support better sleep, it’s important to limit exposure to bright screens (such as TVs, computers, tablets, and smartphones) before bedtime. These devices can disrupt the production of the sleep hormone melatonin. Encourage your child to avoid stimulating activities and electronic devices at least an hour before bed to help them relax and settle for sleep.

Children with autism may require additional support to get used to a bedtime routine.

• Provide clear and consistent cues to signal bedtime, such as starting quiet activities like reading or drawing in the family room 30 minutes beforehand.
• Use visual supports, like a bedtime routine chart with pictures outlining steps such as putting on pyjamas, brushing teeth, using the toilet, getting into bed, having a bedtime story, and turning off the lights.
• Use stickers on the chart to mark each completed step, providing visual reinforcement.
• Praise your child for following the routine successfully; younger children may respond well to a reward chart.
• If your child becomes upset or wakes during the night, calmly guide them back to bed, reassuring them and reminding them of the sleep routine using words or visuals. This may need to be repeated several times.

2. Stay active during the day

Encouraging your child to stay active during the day is crucial for their health and sleep. According to WHO recommendations, preschoolers should engage in at least 3 hours of physical activity daily, including at least 1 hour of energetic play such as running and jumping. School-age children should aim for at least 1 hour of moderate to vigorous physical activity each day.

Simple activities like taking a family walk before dinner can help. Playing outside not only keeps them moving but also helps them get enough natural light, which is good for sleep. Avoid vigorous activities just before bedtime so they can fall asleep more easily and have a better night’s rest. These habits help children grow up healthier and sleep better.

3. Keep daytime naps early and short

It’s typical for young children to nap during the day, but as they grow older, they naturally need less sleep. The frequency and duration of naps will vary for each child. Avoid letting your child nap after 4pm (except for very young children), as this can interfere with their ability to settle down for bedtime.

When to Seek Professional Help?

For sleep issues like difficulty falling asleep, doctors often recommend starting with behavioural treatments. If necessary, your doctor can refer you to a specialist like a sleep psychologist or paediatrician for further evaluation and targeted therapies.

Reference