5 Tips for Sleep Regression
Sleep!!! There is nothing more challenging in the early stages of parenting then SLEEP! I used to say all the time “if my kids would sleep through the night then they can be as wild as they want during the day! I just need sleep!”
After 6 years of normal sleep, my 7 year old autistic daughter decided she didn’t want to sleep alone in her room anymore. She had already mastered the skill (well we thought she had) until a few weeks ago. I guess when you tell your child that a little fairy will be coming in their window at night to collect the tooth they lost during the day it can potentially traumatize them. Who would have known.
For some reason, our discussion about the tooth fairy lead our cute girl to some real and severe anxiety. Sleep regression is common in children of all ages. So before we move forward with some tips to help get your kiddo back on the sleep train, give yourself some grace. You didn’t fail! This is not your fault. Having sleep regressions is 100% normal. Usually with a little redirection sleep patterns return to normal and life goes on. This is only TEMPORARY. Now that we have that out of the way, here are 5 tips to helping your autistic or atypical child sleep soundly.
Create a consistent bedtime routine.
This is number one for me. KIDS NEED ROUTINE. They thrive on it. Bedtime should be predictable for them. To create a good schedule, write out everything that needs to be done in the evening after dinner, and put it in the order you and your family feel most comfortable with. Here is a sample routine as a guide:
- Shower or bath time.
- Get jammies on.
- Brush hair.
- Administer melatonin.
- Brush teeth.
- Read book.
- Watch wind down show.
- Get in bed.
- Sing song.
- Go to sleep.
Get them a weighted blanket.
Having a weighted blanket sets the autonomic nervous system into a resting state. This will lower your child’s heart rate and alleviate some of their anxiety. We purchased this 10lb weighted blanket and she loves it! Make sure to order the right size and weight for your child.
Create a safe space for bedtime.
I get SO overwhelmed during bedtime. Its the hardest part of my day as a mom. Im exhausted and each of my kids are exhausted. Bedtime is HARD. But when dealing with sleep regression we need to create a calm space for our child. Make each step of the bedtime routine fun. Sing a silly song while brushing teeth, let them choose their favorite jammies to wear, avoid time outs and punishments and focus on redirecting during bedtime. When its time for lights out try the following:
- Nightlight
- Sound machine
- Pillow Pet
- Lay by them
- Sing to them
Choose a bedtime show.
Screen time is in high demand at my house and my kids love it. Instead of shaming myself for letting them have it, I have tried to create times for USEFUL screen time. One of those times is the wind down before bed. At the end of our bedtime routine we all lay on the couch together and watch a few episodes of Bluey. (if you are a parent to children under the age of 11 and you haven’t found this show yet, GO LOOK IT UP!) Each episode is only 8 minutes long, we end up watching 3 or 4 before going to bed. I look forward to this time with my kids everyday. We snuggle, I will rub their arms or legs, and help sooth them into a calm and peaceful state.
Try melatonin gummies.
Melatonin is an option. I am not a physician, and every child is different. For our family, these are a lifesaver during sleep regressions. Giving the gummies out before we brush teeth and watch our wind down TV show gives them enough time to start working their magic. Usually by the end of the 2nd or 3rd episode they are either asking to go to bed, or already asleep on the couch. You can purchase them at any grocery or drug store. We get our melatonin gummies on amazon.
Getting kids in a good sleeping pattern is good for them and for you. Take the time to be consistent. Put in the time now so that in a few months your kids have great sleeping habits.
