Sleeping, eating and exercising

Taking care of the physical health of young autistic children is essential for their overall growth and development. 

During these early years, children may face unique challenges that can impact their eating, sleep, and exercise habits. Understanding and addressing these challenges early on can significantly improve their health and wellbeing.‍

Eating well for growth and development

A balanced diet is important for the healthy growth and development of all children, including those on the autism spectrum. Eating can be a challenging experience for many young autistic children. Around 70% of autistic children may struggle with eating-related issues, which can stem from sensory sensitivities, social difficulties, or other factors. Providing a variety of nutritious foods helps to ensure that your child receives the necessary vitamins, minerals, and energy needed for their body and brain to thrive.

Creating a positive mealtime environment, free from distractions, and offering a variety of foods in a structured, routine manner can support healthy eating habits. Encouraging small, gradual changes and celebrating successes can make mealtimes more enjoyable for your child. It’s important to allow children to explore different foods at their own pace. While some autistic children may have specific challenges related to eating, such as sensitivities to certain textures or strong preferences, the goal is to gradually introduce a wider variety of foods that can support their nutritional needs.

The importance of good sleep for autistic children

Getting good sleep is incredibly important for all children, and it’s especially crucial for autistic children. Sleep helps them process what they’ve learned, manage their emotions, and stay focused throughout the day. For autistic children, who might already be more sensitive to sensory input and have a harder time with emotional regulation, not getting enough quality sleep can make these challenges even tougher and affect their overall wellbeing.

Ensuring your child gets enough restful sleep can improve their mood, attention, and behaviour, making everyday activities and learning more manageable and fun. Plus, good sleep supports their physical growth, brain development, and immune system, all of which are key to their long-term health.

Creating a consistent and calming bedtime routine is one of the best ways to help your child sleep better. This routine lets your child’s body know it’s time to wind down and get ready for sleep. You might try dimming the lights, reading a favourite book, or playing some soothing music. Also, setting up a comfortable sleep environment—like using blackout curtains, a white noise machine, or soft bedding—can help reduce any sensory distractions and make it easier for your child to drift off.

By understanding how important good sleep is and taking steps to create a peaceful sleep environment, you can make a big difference in your child’s daily life, helping them wake up refreshed and ready to take on the day.

Exercise and play for physical and mental health

Exercise and play are incredibly important for autistic children, particularly during their early development years. Regular physical activity not only helps improve motor skills, muscle strength, coordination, and balance, but it also positively impacts mood and behaviour. Starting exercise and play early in life can help children develop a lasting positive view towards physical activity, and it can also be a great way for parents and children to spend quality time together.

Autistic children may face challenges that make regular exercise and play difficult, such as busy schedules filled with various appointments and therapies, or a lack of local sports facilities and teams that can accommodate their sensory and behavioural needs. It’s important to understand and address these barriers to help autistic children find and participate in suitable physical activities.

Engaging in regular physical activity, whether through structured exercise or unstructured play, supports the development of motor skills, coordination, and overall fitness. Play also helps children learn to navigate social interactions and express themselves creatively. Activities such as running, jumping, climbing, and playing games can improve muscle strength, balance, and coordination while also offering sensory experiences that are both stimulating and soothing.

Practical tips to encourage exercise and play:

• Start small: Set achievable goals and gradually increase the amount and intensity of physical activity. Short, frequent sessions can be more manageable than longer, infrequent ones.
• Build motor skills: Use fun, home-based activities to build fundamental motor skills, which can help your child play games and interact in the playground. Examples include tossing and catching a soft ball, jumping over small obstacles, or playing with toys that require pushing and pulling, like a toy car or wagon.
• Explore various activities: Try different activities to find the most enjoyable ones. This could include both individual and group activities. For example, some children may enjoy solo activities like jumping on a trampoline or riding a bicycle, while others might prefer group activities like playing tag or participating in sports class.
• Role modelling: Parents and carers play a huge role in influencing their child’s approach to exercise. By being a positive role model, you can encourage your child to enjoy exercise. For instance, you can take part in physical activities together, such as going for family walks, dancing to music in the living room, or doing simple stretches. Showing enthusiasm and enjoyment in these activities can inspire your child to join in and develop a love for being active.

Creating a play environment that is responsive to your child’s interests and sensory needs can help make playtime more enjoyable and beneficial. Offering a mix of solo and group activities allows children to choose how they want to engage, helping them to develop a positive relationship with physical activity. By incorporating enjoyable forms of exercise and play into your child’s regular routine, you will help them develop a positive attitude towards physical activity, which will benefit them throughout their lives.