Hey parents! It’s that time of year again when the clocks change, and bedtime can become even trickier for neurodiverse kids. Did you know that up to 71.5% of children with autism and 50% of those with ADHD experience sleep challenges? This shift can be particularly tough for them, but we’ve got some expert tips from child psychotherapist Gee Eltringham to help your little ones rest easy.
First things first, forget the old ‘cry-it-out’ methods. They’re not just outdated—they can be harmful, especially for neurodiverse children. Instead, approaching sleep with empathy can make a world of difference. Connecting with your child before bed, whether it’s through playing cards or building Lego, can ease the transition to sleep.
Here’s a quick rundown of some practical tips:
1. **Stay Until They Feel Safe**: Gradually reduce your presence as they gain confidence. You might have to be close by for a while, but it’s worth it.
2. **Consistent Bedtime Routine**: Keep the same sleep schedule even on weekends. It helps calm their nervous system.
3. **Music or Audiobooks**: Use calming music or stories to distract from intrusive thoughts.
4. **’Worry Time’**: Allow 10–15 minutes after school for your child to share concerns, and note any nighttime worries for later discussion.
5. **Pre-Sleep Activities**: Engage in heavy work activities like crawling or wall push-ups to relieve stress.
6. **Diet**: A small, protein-rich snack before bed can prevent wake-ups due to low blood sugar.
7. **Screens**: Limit blue light exposure from screens before bedtime to boost melatonin production.
8. **Comfy Environment**: Make sure their room is cool, dark, and calm—small irritations can make a big difference.
The key is to make sleep a skill that is nurtured over time. If all else fails, consult your doctor, as melatonin can be beneficial for some children. Remember, it’s all about making them feel safe enough to let go and rest in a world that’s often overwhelming. Sweet dreams! 🌟