Tips to Help Your Child SleepStrategies for Improving Your Child's Sleep Routine

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Is your child having trouble falling or staying asleep? Well, they’re not alone. Autism Speaks reports that up to 80% of children with autism may suffer from sleep problems. This lack of a good night’s rest can have a serious effect on your child’s health and behavior.

And it can show up in a variety of ways such as: 

  • Trouble paying attention 
  • Increased irritability 
  • More aggressive behavior 
  • Decreased appetite 

According to WebMD, children between the ages of one and three need 12–14 hours of sleep a day, while kids ages three to six need 10–12 hours. Meanwhile, children ages seven to 12 should get 10–11 hours of sleep daily. If your child isn’t getting the sleep they need, try the following tips: 

Comfortable, Quiet Bedroom

Make sure your child’s bedroom is at a comfortable temperature, and that it stays dark and quiet to keep them from being disturbed during the night. Ask your child if their pajamas and sheets are comfortable, too. Adapt the environment to your child’s liking.  

Predictable Bedtime Routine

Any activity that gets the blood pumping should end one or two hours before bedtime. Shut off the TV and computer during this time as well. Instead, introduce low-key activities like reading books or listening to calming music. 

Keep a Regular Schedule

Try to stick to the same bedtime and wake time on weekdays and weekends. This includes keeping the same nap time (for younger children) and mealtimes throughout the day. Establishing a daily routine can help put your child’s brain and body on a regular schedule that will help improve their sleep. 

Adjust Daytime Behaviors

Encourage your child to get moving during the day, preferably in the morning. This can include walking, running, dancing, yoga, hopscotch or a trip to the playground. Children who engage in physical activity can fall asleep faster and experience deeper sleep than those who don’t.  

When applied consistently, these tips may be able to help your child get a better night’s rest. That said, behavioral modification can only go so far. If your child has sleep apnea, restless leg syndrome or another condition that’s keeping them from getting the sleep they need, consult with your pediatrician or a sleep specialist to work out the best course of treatment for your child.