It is estimated that over 80% of children with autism experience difficulties with sleep. If you’ve read ourUltimate Guide to Improving Sleep, you’re likely on your way to considering how to best support your child’s own sleep habits.
Looking at your child’s bedroom environment may offer some insights and potential solutions.
Well-designed bedrooms for children with autism appeal to functionality, meet sensory needs, provide safety reassurance, and promote independence. But just because there’s a lot to consider, doesn’t mean your child’s bedroom can’t be cute and fun too!
Create zones - Unless you’re lucky enough to have a dedicated play space in your home, your child’s bedroom is likely packed full of toys, stuffed animals, games, and collectibles. Consider defining spaces within your child’s room for play, sleep, work, and storage so you can contain the potential chaos and further identify behavioral expectations.
Storage - Your child’s bedroom should be a place to be calm, relax, and sleep when needed. It’s hard to decompress when there is clutter and mess surrounding your quiet space, so if it’s too difficult to limit the “stuff,” try to contain it with functional storage options. Make your storage solutions simple to foster independence with cleaning up and accessing materials when needed.Read moreabout how organization promotes executive functioning, reduces anxiety, and fosters independence.
Lighting - If you haven’t read our blog article on howlighting can impact your child’s sensory system, do! You’ll look at your child’s bedroom through a different lens - so to speak. Consider the following design ideas to adjust for the light influences in your child’s room:
Bedding- This is when your child’s sensory preferences are most important to keep in mind. Choose fabrics that appeal to him and are soft and snuggly: cotton, flannel, sateen, or t-shirt materials. Consider patterns and prints that are fun but not overly stimulating. Weighted blankets and heavy down comforters can support sleep patterns because they provide deep touch pressure sensory input. For more information on weighted blanket research, check out this article.
Seating - If you’ve got a multi-tasking bedroom, be sure to include a kid-size table/desk and chair set to allow for tabletop play, coloring, and drawing. Consider a soft place to crash and an active seating option like a t-stool, ball chair, or small rocking chair that will allow your sensory kiddo to move or rock while they sit. Check out the Harkla sensory pod swing and some active seating optionshere.
Sensory deprivation area - Whether it’s a bed tent, a tee-pee in the corner, or a canopy over a pile of soft pillows, it is important to provide your child with a sensory deprivation area. This may or may not be located in your child’s bedroom, but it is possible to include elements in their sleeping space. A sensory deprivation area could include: soft pillows, noise cancelling headphones, preferred stim toys and/or fidget tools, and a weighted lap pad. This space promotes self-regulation and reorganization.
Color Scheme - We all love bright, fun colors for kids but sometimes those primary rainbow colors aren’t exactly promoting calm and tranquility. There is a psychology behind why we choose the colors we surround ourselves with -- and why we should avoid color placement in certain situations. For example, did you know that yellow is the color most likely to cause eye strain and visual fatigue? If light and visual sensitivity is a consideration for your child, consider a darker hue like gray, navy, soft blue, or violet that absorb more light instead of reflecting it. Red evokes strong emotions, while blues and greens are associated with calm and tranquility. If you’ve got your heart set on hot pink, perhaps consider toning it down a few notches on the color swatch and neutralizing the rest of your child’s bedroom design.
Mattress- Bed designs can be basic or geared to your child’s interests - but the mattress should be a consideration. Memory foam, spring, or hybrid mattresses all offer different sensory experiences. If you’ve got a restless sleeper, or a child who is prone to jumping on his springy bed, perhaps consider a hybrid mattress for a less alerting and more forgiving surface. Memory foam, while great for some, can give sleepers a ‘sinking’ sensation that some kids may not respond well to.
Sound - The noises around us can be alerting, over stimulating, irritating, or startling. If your child’s room is near a busy street, the neighbor’s barking dog, or busy hallway in your home, the stimulation from these outside sources is something to consider. Awhite noise machine orlow-playing music can help.
Alarm Clock - You’ve gotten your little one all set up for sleep success...but it’s likely not solving all of his sleep/wake problems! As his bedtime routines and circadian rhythms adjust, try a smart alarm clock designed with kids in mind. If your child has trouble knowing when it’s okay to get up for the day, check out theOK to Wake Alarm Clock. For those kids who need a night light and some help waking in the morning, try theWake Up Light that gradually brightens as morning approaches.
Sensory-informed bedroom design is becoming more mainstream. Companies like Land of Nod and Target are consulting with experts to find kid-friendly, sensory-aware products that meet a diverse population with differing needs. In fact,Land of Nod just partnered with Wolf+Friends to showcase sensory-minded design tips for parents! For more information on sleep issues and autism, be sure to check out the Harkla blog for more tips and tricks.
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