Tips for managing sleep for kiddos with special needs.
Did you know that up to 50% of children will experience a sleep problem at some point in their lifetime? Most parents are quite familiar with the challenges that can come from a lack of sleep in their little ones. According to American Family Physician, kids with sleep problems are more likely to be irritable, show behavioral issues, and struggle to learn in school.
This is particularly true for neurodiverse kiddos dealing with ADHD, autism spectrum disorder, and others. In this article, we’ll identify strategies that you can implement to help your little one fall asleep and stay asleep.
Kiddos with ADHD
Up to 70% of kids with ADHD struggle with sleep issues, and close to half of all parents say that this type of disruption is moderate to severe. Sleeping difficulties can manifest in a number of ways unique to your child, but there are a few helpful things you can do to minimize their aversion to rest.
Difficulty getting into (and staying) in bed
One of the primary stressors for parents of kids with ADHD is their child’s seeming inability to get in bed and stay there. You can encourage your child to stay in bed by implementing a routine to accompany their sleep time. Once the routine is finished, they know that it’s time to fall asleep and their bodies will be prepared for it. Using a reward and “check-back” system is also helpful. Because children with ADHD often have lower impulse control, they may have more difficulty staying in their bed, and providing motivation might be necessary. This could be an activity they get to do in the morning, a start on a chart, or a later bedtime the next night. Just make sure you are rewarding the behavior and not the actual act of sleeping.
Anxiety
It’s hard for kids with ADHD to shut their minds off when it’s bedtime. Anxiety and fear often manifest at this inopportune moment. Take the time to address your child’s specific fears or concerns. This might mean putting in a nightlight, journaling with them before bed, praying, or reading a book, which you can make part of the routine.
You may also find that it is helpful to stay in the room for a bit longer to help ease your child’s anxiety at night and help your child feel safe and secure.
Healthy sleep associations
Many children, including those with ADHD, need to know that sleep is imminent. This will often involve getting them into the routine before bed. You might need to lay with them for a few minutes, turn on a white noise machine, or sing them a lullaby. If those items aren’t present prior to sleep, you might have a child who wakes up in the middle of the night.
Kiddos with Autism Spectrum Disorder
Much like kids with ADHD, a large percentage of kiddos with autism spectrum disorder demonstrate disrupted sleep patterns. To be more specific, research is now showing that roughly 80% of preschoolers with ASD aren’t getting the sleep they need to feel rested and refreshed. Here are a few tips to help them get the sleep they need.
Set a Bedtime Routine
Children with ASD tend to be highly regimented and do well with strict routines. A bedtime ritual is one type of routine that can make kids feel safe and prepare their bodies for bedtime. If you can stick with the same routine night after night, it will put the body into a healthy cycle of sleep and wake times.
It’s important to keep the same routine at the same time, even on weekends.
Keep the Bedroom Ready for Sleep
Some kids have a hard time understanding that their bedroom is there for sleeping. This might mean that you have to alter the temperature to make it cooler or install a fan in their bedroom. It could mean putting up some blackout curtains to change the light in the room. Anything you can do to make the environment more conducive for sleep is helpful.
Try a weighted blanket
Some children with ASD may struggle to stay still or get comfortable during sleep. This is when a weighted blanket might help to provide some comfort and calm their body so they are not so restless. (Make sure to check with your child’s pediatrician before using and only use for children 3.5 years old and older).
You can use the code RACHEL15 to get 15% off the weighted blankets from Dreamland Baby
Kiddos with Down Syndrome
Kids with Down Syndrome may struggle to fall asleep, have poor quality sleep, and wake up frequently throughout the night. Oftentimes, these sleeping difficulties are accompanied by other conditions like insomnia, sleep apnea, bedwetting, and more.
If you want to help your kiddo get a better night's sleep, here is what you need to know.
Easing Fear or Anxiety
Kids with Down Syndrome are far more likely to sleep in a parent’s bed (almost 66%). This is often because they have some fear or anxiety surrounding sleep. Parents would do well to talk with their child to figure out what makes them uneasy about alone time and even have them draw a picture if they are having trouble verbally communicating their fears.
Is it fear of the dark? Get a nightlight to put in their bedroom. If they feel alone, maybe allow them to sleep with the family cat or dog if it won’t disrupt them. You may also set up a mattress or make a floor bed for your child in your room as a transitional step from sleeping in your bed.
Keep Things Quiet
The best thing you can do to set the stage for successful sleep is to establish a regular bedtime routine. Don’t expose your child to stimulating activities in the hour or two leading up to sleep.
Instead, you should do things like taking a warm bath or reading their favorite book together. You might want to put on some soft music and dim the lights. All of this allows your child to know that sleep is imminent.
Consult a Doctor
Down Syndrome causes children to be more likely to develop sleep apnea due to narrow upper airways. In turn, this can impact their overall quality of sleep. If your child wakes up frequently due to apnea, consult with your pediatrician about whether a CPAP machine might be right for them.
You’re Not Alone
The good news is that if your kiddo is struggling with sleep, you aren’t alone. Sleep is a crucial component of health–for your child and for you. When sleeping is more of a challenge, it can be particularly hard to navigate. This is where a pediatric sleep consultant can step in to help.
My Sweet Sleeper offers support and guidance for parents who are struggling to get their little one to sleep. Whether you need individualized help with one-on-one coaching or the support of other families in the same trenches through group coaching, contact us today to see how we can support you in your sleeping journey!
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