SLEEP TIPS FOR CHILDREN WITH AUTISM
Gluten-Free Casein-Free Diet (GFCF Diet)
The GFCF Diet is often one of the most helpful things for sleep. Even a tiny bit of gluten
or casein can disrupt sleep in a child with autism.
Gluten is found in a number of grains, primarily wheat, oats, rye, and barley.
Casein is found in virtually all dairy products, including milk, cheese, yogurt, ice
cream, and butter.
See www.gfcfdiet.com for well researched lists of foods by food type and brand name
that are GFCF, notes about foods to be wary of, and lots of other helpful
information about the diet. A good way to stay current, as ingredients in foods
change from time to time.
See www.allergygrocer.com to buy GFCF food online.
Feingold Diet
The Feingold Diet can be extremely helpful in getting our kids to fall asleep and stay
asleep.
The Feingold Diet eliminates completely the following from the child’s diet:
artifical colors
artificial flavors
the preservatives BHA, BHT, and TBHQ
aspirin
Foods naturally high in salicylates are eliminated, then after 4 to 6 weeks, these can be
reintroduced one at a time to see which ones the child can tolerate. The natural
foods highest in salicylates include:
Almonds Peaches
Apples (also cider & cider vinegar) Peppers (bell & chilies)
Apricots Plums & prunes
All berries Tangerines
Cherries Tea
Cloves Tomatoes
Coffee Oil of Wintergreen (methyl
Cucumbers & pickles salicylate)
Currants
Grapes & raisins (also wine & wine
vinegar)
Nectarines
Oranges
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To contact the Feingold Association of the United States, see www.feingold.org, or call
1-800-321-3287. If you join the Feingold Association, you will receive a
comprehensive notebook full of information, including lists of foods moderately
high and low in salicylates.
Be mindful of sunscreen, creams, lotions, soaps, and shampoos you put on your child’s
skin, as these can enter the bloodstream through the skin and affect them
neurologically. Avoid fabric softeners.
Odors that your child smells enter the bloodstream through the nose and can affect
your child neurologically. Eliminate fragrances in the home and at school,
including cologne, perfume, room fresheners, scented soaps, scented laundry
detergent, and scented dishwasher detergent. Do not take your child into stores
specializing in scented products.
Low-Sugar Diet
Many kids sleep better on a low sugar diet.
Sugar is thought to promote yeast and bacterial infections in the GI tract in kids with
autism, which can interfere with sleep.
Foods high in sugar may be irritating to an inflamed GI tract.
Especially eliminate foods high in sugar (including fruit and fruit juices) in the evening
and at bedtime.
Substitute raw fruit for fruit juice, which is often very high in sugar.
Gastro-Intestinal (GI) Issues
Children with autism tend to have impaired GI systems. This often includes
inflammation, excess stomach acid, and acid reflux. These can cause pain and
discomfort (sometimes severe), which interfere with sleep. Some doctors even
believe that GI problems cause autism.
Chronic diarrhea or constipation indicate GI problems. Odd toileting positions also can
indicate GI problems.
If your child assumes odd sleep positions, this may indicate abdominal pain.
For a good gastroenterologist who specializes in kids with autism, see Dr. Arthur
Krigsman at Thoughtful House Center for Children, 3001 Bee Caves Road,
Austin, TX 78746, (512) 732-8400, www.thoughtfulhouse.org.
Your doctor may want to prescribe an anti-inflammatory, such as Pentasa or Ibuprofen
for inflammation.
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Your doctor may want to prescribe an acid blocker, such as Zantac 75, for excess
stomach acid.
Some kids sleep better if they have a high-carbohydrate bedtime snack.
Nutritional Supplements that Interfere with Seep
Some nutritional supplements interfere with sleep, and are best given in the morning,
or no later than noon. These may include:
B vitamins
cod liver oil and other fish oils
essential fatty acids
multi-vitamins
Nutritional Supplements that Calm or Promote Sleep
Calcium and magnesium are minerals that work together, and are often combined in
the same capsule or tablet. Most kids with autism need anywhere from 500 to
1000 mg of calcium per day. Calcium has a calming effect, and magnesium
relaxes the muscles. Increase the dosage slowly to find the right dosage for your
child. Too much magnesium can cause gooey poop, but calcium tends to firm the
poop. Calcium is one of the few nutritional supplements that is unaffected by heat,
and you can get it from Kirkman Labs (www.KirkmanLabs.com) in powdered form
and cook with it. Calcium and magnesium can be given any time of day, and can be
given at bedtime to improve sleep. Thorne and Pure Encapsulation are also good
brands.
Melatonin is an antioxidant hormone which the body naturally produces, and which
induces sleep. Kids with autism tend to not produce enough melatonin. Some
parents successfully give their kids melatonin every night to help them sleep.
Other kids get dependent on the supplemental melatonin, and their body stops
producing their own, causing them to wake up as soon as the supplemental
melatonin wears off. These kids can be given melatonin on an occasional basis
instead of every night. Kirkman Labs (www.kirkmanlabs.com) makes a Slo-Release
Melatonin that is released slowly over the course of the night. Give melatonin only
at bedtime. It is also a strong antioxidant that is really good for our kids.
Zinc is a mineral. Kids on the autism spectrum generally have an out-of-balance copper to
zinc ratio, with too much copper and not enough zinc. Zinc can have a calming
effect. It can be given any time of day. Kirkman is a good brand.
Lithium is a mineral. In low doses, it is available without a prescription. Lithium has a
calming effect, and improves mood. Many kids with autism do not have enough
lithium in their bodies. A liquid form of low-dose lithium, with or without
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potassium, is available at Thoughtful House, 3001 Bee Caves Road, Austin, TX
78746, (512) 732-8400, www.thoughtfulhouse.org.
Vitamin E is an essential antioxidant. It is also important in supporting immune response
and may play a role in allergic response. Taken at dinner, vitamin E can help with
sleep.
Glutathione is an amino acid found in every cell of your body, but kids with autism
tend to have very little of it. You can have your child’s glutathione level tested.
Glutathione can improve sleep, and is best given by infusion, by nebulizer, or
transdermally. It can be given any time of the day. The liquid form used in a
nebulizer is available by prescription from McGuff Pharmacy in Santa Ana, CA (877)
444-1133.
Exercise
All kids tend to sleep better after a day that includes lots of physical exercise.
Environmental Factors - Sound
Turn down sounds around the house (TV) an hour before bedtime, so that their sensory
system will calm down.
Eliminate intermittent sounds during sleep, such as
heating and air conditioning going on and off
animal noises
snoring
ticking clocks
flushing toilets
running water
computer and fax noises
telephones
talking
people moving around
Run a sound soother in your child’s room. Choose the “whitest” noise, and set it at the
lowest volume that will still cover the noises you don’t want them to hear. These
can be bought at Sharper Image or Brookstone.
Environmental Factors - Light
Turn down lights around the house an hour before bedtime, so their body will start
making melatonin, a hormone which induces sleep.
For most of our kids, reduce light in the bedroom as much as possible during sleep.
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Eliminate sources of light in the bedroom such as:
light from window – use black-out shades, heavy curtains, clip curtains together
night lights
clocks with luminous dials
light from hall (put a towel under the door)
blinking smoke detectors (cover it)
Environmental Factors – Tactile Sense
Pajamas - Experiment with which pajamas are most calming for your child. Long
sleeves and long pants will probably work best, with soft fabrics. But avoid
pajamas with flame retardants, as these chemicals are harmful to the nervous
system. Hanna Andersson pajamas are chemical-free
(www.HannaAndersson.com).
Socks – some kids sleep better wearing socks.
By covering their body completely, there is less sensory input if they turn over during
the night.
Temperature – Many of our kids are very sensitive to changes in air temperature.
Experiment with which air temperature is most calming for your child, probably
a temperature on the warm side. Long pajamas will help with this. But there is a
trade-off between the sound of the air system going on and off, and the
temperature being right.
Environmental Factors - Miscellaneous
Have a consistent bedtime routine, such as: pajamas on, snack, brush teeth, read book,
etc.
Have a consistent bedtime. Our bodies have a Circadian (24 hour) rhythm. If they go to
bed at the same time every night, it will be easier for them to fall asleep.
No computer or TV right before bed, so their nervous system can calm down.
Try singing to them in a whisper voice, or telling them a familiar story in a whisper
voice, as they fall asleep.
Try a relaxation CD, such as:
Delta Sleep System, by Dr. Jeffrey Thompson, available from www.Amazon.com
Snuggle Down and Say Goodnight, by local therapist Jane Barnholdt, available
from www.finefeatherproductions.com
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