A valuable part of ABA Therapy revolves around helping families with children on the autism spectrum establish healthy routines. This encompasses a wide range of situations at home, school and elsewhere. One particular challenging time for all kids, but especially those who have trouble regulating themselves, is bedtime. Difficulties such as sensory sensitivities, overstimulation, transition wariness and other factors can make bedtime a particularly challenging time for all.
Here, we will dive into some ideas and tips that are designed to help relax and wind down before bedtime.
Create A Calming Environment
Transitions can be a daunting time for those on the autism spectrum, so creating a nightly routine that segues into bedtime will allow them the time to switch from one state of being to another. Creating a calming atmosphere that signals bedtime is a good way to start. Dim the lights or switch off the overhead lights in favor of a soft lamp. Certain scents - such as lavender - can bring a sense of peace and calm, so spritzing some lavender mist in the air can bring good feelings on, eventually becoming associated with the nighttime wind-down, signaling to the brain bedtime is coming soon. This is a good time to shut off the television or any other loud noise. Instead, consider soft instrumental tunes or a white noise machine.
Consider Deep Pressure Options
There’s a reason weighted blankets have become so popular. Evidence shows that deep pressure can make a person feel more secure and grounded, and this is especially helpful for those prone to overstimulation. Weighted blankets come in many different sizes and styles, providing a sensation that will relax your child and help them transition into sleep. If you’re new to the world of weighted blankets, start with a light weight - approximately 5-10% of the child’s body weight - and adapt as needed from there. There are also now alternative options such as a weighted lap pads, weighted vests and even cocoon style blankets that can help. It all depends on the needs of the specific child.
Offer Gentle Sensory Activities
Sometimes children do better with a little tactile input to help them relax prior to settling into bed. This can come in the form of calming fidget toys like soft fabric strips or squishy balls. Giving your child their choice of sensory-friendly toys at the start of the bedtime routine can help release excess energy as they transition into sleep-mode. If your little one enjoys sensory input, it may also be helpful to include a gentle hand or foot massage to help relax the body.
Calming Sights and Sounds
While some might find it distracting, for kids with autism visual input can be a great help when it comes to relaxing. Of course, when it comes to a bedtime routine these will need to be calm, soft and quiet items. Some suggestions include projector lamps with the night sky or ocean waves, DIY glitter bottles, or reading sensory-friendly and repetitive stories together.
Gentle Movements
Another way to release pent-up energy in a bid to prepare your child for bedtime is to incorporate gentle movements such as stretching to their bedtime routine. Slow, gentle movements can aid in relaxation, especially paired with quiet, deep breathing. Use simple movements like reaching for the sky or stretching down to touch their toes. An easy breathing exercise is called “bear hug breathing,” where your child wraps their arms around their body as if giving themselves a hug, slowly breathing in and out as they count to three on each inhale and exhale.
Contact Bloom Behavioral Healthcare For More Ways To Navigate Life With A Child With Autism
Creating a calming, sensory-friendly bedtime routine for children on the autism spectrum doesn’t have to be complex. Incorporating simple activities that promote relaxation - whether it’s using a weighted blanket, gentle massage, sensory bottles, or soft breathing exercises - you can help your child wind down in a way that feels comfortable and soothing for them. The key is consistency, patience, and listening to your child’s needs as they develop their own bedtime routine.
What works best for one child might not be the same for another, so don’t be afraid to experiment with different activities and see what helps your child feel calm and ready for a peaceful night’s sleep.
If you have tried and true methods that work well for your family, we’d love if you shared them in the comments.
If you are looking for ways to help your child establish routines, discover behavioral triggers and become the best version of themselves, Bloom Behavioral Healthcare LLC would love to help through our compassionate ABA therapy. Please contact us today to learn more information on how to access services.
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