HELPING YOUR KID GET TO SLEEP
Many children on the Autism Spectrum, with anxiety, or giftedness have great difficulty settling down their bodies and minds in order to sleep throughout the night. Here is some sleep hygiene information specific to the needs of children with busy brains:
- Use a lavender infuser in their room, or possibly throughout the house to help settle their nervous system.
- Find the sensory integration needs of your child, and help their bodies calm as their bodies require. Many children like to participate in heavy work before bed, including deep pressure, while others prefer a warm bath.
- Keep bedtime routine and time consistent every night, even on weekends.
- Turn off electronics two hours before bedtime.
- Dim lights the hour leading up to bed. Sleep studies have shown that not everyone’s circadian rhythm follows a 24 hour day. The way that our body knows to go to sleep at night is that when our brain begins to perceive darkness it will turn on production of a hormone called Melatonin. Artificial lights will keep this hormone production turned off making it very difficult to go to sleep. Some people find taking supplements of melatonin helpful, but others find that it makes them feel groggy in the morning. Here is more information on melatonin production.
- Read one story to them, and then switch to something that would bring their thoughts outside of their head. I suggested a long, and possibly boring, audiobook. Another option could be something that projects onto the walls and ceilings, like a Magic Lamp. I have seen some DIY sites to make your own.
- When people work to keep thoughts out of their brain they will escalate. What is helpful is to validate the worry and practice letting it pass. Some kids like to use the imagery of lying on a warm day watching clouds pass. As their worry enters their head they acknowledge it and then let it pass through. An audiobook or other stimuli will help the worry not be all consuming.