Support for Sleep
Sleep support strategies encourage healthy sleep habits and can reduce sleep-related challenges.
Support Strategies for sleep: Interview with Debbie Spain, Cognitive Behavioural Therapist and Tasos Galanopoulos, Consultant Psychiatrist
Here are several strategies that families can incorporate into their daily routines to enhance the quality and quantity of sleep:
Bedroom environment
Certain sensory aspects of the bedroom can be distracting, making it harder to relax and go to sleep, as well as stay asleep. Some recommendations for preparing the bedroom for good sleep include:
- Block out light using dark curtains or black-out blinds
- Turn off electronic devices that have lights when they are not being used
- Reduce noise using thick carpet, shutting doors fully, turning off appliances
- Reduce smells coming into the room by closing the door fully, or by using scented oils that are more relaxing
- Remove distractions that may make it more difficult to sleep
- Decorate in neutral colours, bright colours can be over stimulating
- Some people may prefer a little light in the room at night-time. If a dark room is distressing or disorientating, try using a soft glowing night light that can be safely left on all night
- Create a safe ‘cave’ to sleep in – sleeping can feel very vulnerable, so a tent, top bunk bed, even sleeping under the bed works for some
Calming activities
Calming activities at bedtime relax the brain and can help the body to feel more ready for bed. These activities will depend on the autistic person’s sensory preferences and special interests. They may include:
- Having a bath
- Reading a book or magazine
- Music
- Engaging in special interest
Relaxation based activities can help with reducing high levels of body stress and anxiety. General relaxation activities include:
- Breathing exercises
- Calm place imagery exercises or visualisations
- Progressive muscle relaxation
- Sensory based activities incorporating deep pressure input if enjoyed by the child or young person
Reduce rumination
Many autistic children and young people can find themselves lying in bed and focusing on anxious thoughts or past experiences. This can make it very hard to fall asleep. Supportive approaches or distractions which reduce overthinking can help to lower anxiety levels. This may include:
- Listening to music or preferred sounds
- Setting aside time before bed to write or draw in a diary, a journal or worry jar. This can be a good way to take those thoughts or worries out of the head and give them a physical place
Reduce blue light exposure
Blue light can trick the brain into thinking it’s still daytime. Blue light comes from a lot of electronic devices such as mobile phones and gaming devices. It isn’t always possible to avoid screen time at bedtime as having no screen time could be really difficult. Try to reduce blue light by:
- Wear glasses that block blue light
- Turn down the brightness of screens and monitors as it gets closer to bedtime
- Use apps or features on devices to block blue light on the laptop or computer, iPhones and Android phones also have “night time mode” or “eye comfort shield” mode which reduce blue light
- Dim the lights in the room as it gets later (blue light comes from some light bulbs too). Consider using a dimmer light switch, a table lamp or turning off the lights after a certain time
- Try to avoid using these devices at least 30 minutes before going to bed if possible
Regular sleep and awake routine
Improving sleep routine involves sticking to a consistent sleep/awake pattern. Any new changes should be made gradually to help the body adjust. Make sure the child or young person gets up at the same time each day even if sleep quality has been poor the night before. Overtime a regular awake time will help the body readjust to the new sleep cycle and strengthen the internal body clock (circadian rhythm). It is also helpful to try keep to this same set time on weekends for consistency.
Try to resist naps during the day as this can impact on sleep onset and night time sleep. Our sleep/awake cycle is influenced by a process called “homeostatic drive”. The longer your body remains awake during the day, the stronger your drive to go to sleep will be that night.
Physical exercise
Try to encourage children and young people to engage in some physical activity throughout the week. Being active during the day means we use up energy and so feel more tired at night. This could be jumping on a trampoline, cycling a bike, swimming, short walk. Avoid high impact activities close to bedtime as they may leave the child or young person feeling more awake/alert.
Other sources of Information on Sleep and Autism
For more information on sleep in autism visit the Autistica website or the National Autistic Society Website
Apps to support sleep
- Headspace is a science-backed app in mindfulness and meditation, providing unique tools and resources to help reduce stress, build resilience, and aid better sleep.
- Pzizz is an NHS recommended app that helps you quickly calm your mind, fall asleep fast, stay asleep, and wake up refreshed. It uses “dreamscapes” – a mix of music, voiceovers and sound effects designed using the latest clinical research – to help you sleep better at night or take power naps during the day.
- Free Calm Sleep is a free app available for Androids. It uses relaxing sleep sounds and ambiences that can be used to help improve your sleep.
- Calm is an app for meditation and sleep. It uses sleep stories, breathing programs, masterclasses, and relaxing music. Calm is a mindfulness app for beginners, but also includes hundreds of programs for intermediate and advanced users. Guided meditation sessions are available in lengths of 3-25 minutes so you can choose the length to fit with your schedule. Calm is available on iOS and Android.
- Sleep Sounds: Sleep melodies & Calming sounds, free sleep app. It uses sleeping sounds, nature sounds, rain sounds, meditation sounds and white noise and much more. This app is available on Android
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