Back-to-School Sleep Tips for Individuals with Autism Spectrum Disorder (ASD) 😴🎒
- Fun 4 Kids
- Sep 9, 2024
- 2 min read
Now that we're back in the swing of things with school, it’s more important than ever to prioritize restful sleep for individuals with Autism Spectrum Disorder (ASD). Sleep challenges—like difficulty falling asleep, staying asleep, or waking up refreshed—can be more noticeable with the added routines of the school year. Thankfully, there are many effective strategies to improve sleep quality. Here are some tried-and-true tips to help your child (or yourself) get the rest they need for a successful school day:
1. Weighted Blankets
Weighted blankets offer deep pressure stimulation, which provides a calming, soothing effect. This can help individuals with ASD feel more secure and relaxed, making it easier to fall and stay asleep.
The Dodow sleep light guides users to relax by syncing their breathing with the pulsing light, helping them gently drift off to sleep. It’s an ideal tool to ease nighttime anxiety.
3. Blackout Curtains
Light sensitivity is common for individuals with ASD. Installing blackout curtains can help create a dark, quiet environment, reducing distractions and promoting better sleep—especially helpful with earlier bedtimes during the school year.
4. Lavender Spray
Lavender has calming properties that promote relaxation. Spraying a little lavender essential oil on pillows or around the room before bed can help create a soothing environment, easing the transition to sleep.
5. Magnesium Bath Salts
A warm bath with magnesium-infused bath salts can relax muscles, reduce tension, and calm the mind before bedtime. Adding this to a nighttime routine is a great way to wind down from a busy school day.
6. ASMR Videos
Autonomous Sensory Meridian Response (ASMR) videos on YouTube feature calming sounds like soft whispers, tapping, or gentle movements. These sounds can help reduce stress and anxiety, making it easier for individuals with ASD to relax and drift off to sleep.
7. Consistent Routine
Establishing a predictable bedtime routine is essential for individuals with ASD. With school back in session, maintaining a consistent sleep schedule can help signal to the body that it’s time to wind down for the night, improving sleep quality.
8. Limit Screen Time Before Bed
With the demands of schoolwork and social media, it’s easy to stay glued to screens in the evening. However, limiting screen time an hour before bed can help the brain prepare for sleep. Try swapping screen time for reading a book, calming activities, or using sensory tools like fidget toys to relax.
9. Morning Sunlight Exposure
Getting outside in the morning, even for a few minutes, helps regulate the body's internal clock, making it easier to fall asleep at night. Sunlight exposure, especially in the morning, is key to establishing a natural sleep-wake cycle.
10. Prepare for the Next Day
Before bed, involve your child in preparing for the next school day. Setting out clothes, packing lunch, and organizing school supplies can reduce morning stress and help them feel more in control. This calming activity helps wind down from the day, creating a smoother transition to bedtime.
Prioritizing a good night's sleep is key to a successful school year. With these tips, you can create a calm and restful sleep environment to help individuals with ASD wake up refreshed and ready to tackle the day.
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