10 Ways to Help Your Child with Autism Sleep Better When Traveling

By Sofa Ibrahim

10 Ways to Help Your Child with Autism Sleep Better When Traveling

Traveling can be an exciting adventure, but for children with autism, particularly those with attachment issues, it can also present significant challenges. New environments, unfamiliar sights and sounds, and changes to routine can all create anxiety—especially when it comes to sleep. Children with autism often find comfort in predictable routines and familiar surroundings, so leaving the comfort of home can feel overwhelming.

When traveling, sleep can quickly become a stressful process for everyone involved. If your child isn’t getting enough rest, it can affect their mood, behavior, and your ability to enjoy the trip. But with the right strategies, you can help ease your child’s transition into new sleeping environments and ensure everyone gets the rest they need.

Here are 10 Ways to Help Your Child with Autism Sleep When Traveling.

1. Bring Familiar Comfort Items from Home

For children with autism, familiar items can provide a sense of security in unfamiliar places. Be sure to pack your child’s favorite blanket, stuffed animal, pillow, or even a bedtime storybook. These comforting items can help bridge the gap between the unknown and the familiar, making it easier for them to settle in and fall asleep. The key is to recreate the comfort of home, even when you're away.

2. Start with Nearby Overnight Stays

Before embarking on a longer trip, consider staying overnight at a nearby hotel where you live. This creates an opportunity for your child to get used to the experience of staying at hotels without the pressure of a long journey. This gradual exposure can help them become more comfortable with the idea of sleeping in different places.

3. Choose Accommodations with Familiar Elements

When booking accommodations, opt for places that align with your child’s preferences. For example, I’ve had success with my children by booking hotels that offer features they love. My kids have always adored bunk beds, so when we stayed at a Courtyard by Marriott near Disneyland at Anaheim, they were thrilled. The excitement of the new sleeping arrangement helped keep their anxieties at bay.

Bunk Bed at Couryard by Marriot

Consider accommodations with room layouts that match your child’s comfort level. If your child is sensitive to noise, request a quieter room, away from high-traffic areas. Ensuring the space feels familiar and secure can help reduce anxiety.

Additionally, if your child loves to swim, pick a hotel with a pool. The excitement of swimming can be a fun, motivating factor, helping them look forward to the trip. These small steps can make a big difference in reducing anxiety around travel and new sleeping environments.

4. Gradual Transitions to New Sleeping Environments

Switching to a new bed or sleeping in a new room can be overwhelming for children with autism. To help them adjust, start with gradual transitions. At home, try letting them sleep in a different room for a few nights or switch to a new bed. These small steps can help them become more comfortable with the idea of new sleeping spaces.

If your child struggles with the concept of a new bed, bring along their familiar bedding or pillows to recreate the comfort of their usual setup. Gradual exposure in a controlled environment can make transitions smoother when you travel.

5. Create a Predictable Routine

Routine is key for children with autism, and maintaining a consistent bedtime ritual while traveling can help them feel more secure. Stick to familiar activities like reading a book before bed, listening to soothing music, or following a specific bedtime routine. A predictable routine signals to your child that it’s time to wind down and prepare for sleep, which can make new environments less stressful.

If you’re traveling across time zones, try adjusting your child’s sleep schedule ahead of time to minimize jet lag and help maintain their sleep routine.

6. Use Visual Supports and Social Stories

Visual supports can be an excellent tool for helping children with autism understand and prepare for the changes associated with travel. Before your trip, create a visual schedule or social story that outlines what to expect during the journey. This could include pictures of the places you’ll visit, the people they’ll interact with, and specific details about their bedtime routine.

Having a visual guide helps your child anticipate what’s coming next and reduces uncertainty, which can help alleviate anxiety and create a sense of control.

7. Reduce Sensory Overload

Travel often involves new sensory experiences—different smells, sounds, and lights—that can overwhelm children with autism. To minimize sensory overload, consider planning your trip around your child’s sensory needs. For example, traveling during less crowded times or opting for quieter destinations can reduce exposure to overwhelming stimuli.

When staying in a new place, bring items to help manage sensory sensitivities, such as noise-canceling headphones or sunglasses for bright environments. Weighted blankets or soothing lights can also provide comfort and help your child feel more secure in unfamiliar spaces.

8. Prepare Emotionally for the Transition

The emotional impact of travel should not be overlooked, especially for children with attachment issues. Being away from home or their usual caregivers can cause feelings of insecurity. To help your child feel more comfortable, talk about the trip well in advance. Explain where you're going, who will be there, and what the accommodations will be like. If possible, show them pictures or videos of the places you’ll visit.

If your child is particularly anxious, consider using calming techniques such as deep breathing or mindfulness exercises. These strategies can help them manage their emotions and ease into the transition.

9. Seek Support from a Therapist

If your child experiences significant anxiety or attachment issues while traveling, seeking help from a therapist can be beneficial. A therapist can work with your child to build coping skills and help them manage attachment anxiety. Additionally, therapy can provide parents with strategies and guidance for supporting their child during travel, ensuring they feel secure and supported.

10. Start Preparing Early

Preparation is key, especially for children who struggle with change. Start discussing the trip well in advance to give your child ample time to process the upcoming changes. Address any concerns they may have and help them build confidence for the journey. The more prepared your child feels, the less anxious they’ll likely be when the time comes to travel.

Bonus Tip: Medication and Sleep Aids

Before traveling, check if any medication or supplements you plan to use, such as melatonin or CBD, are permitted in your destination. For example, I learned that CBD is not allowed in Singapore, even though it doesn’t contain THC. So, we switched to melatonin to help my child sleep better during the trip. Always consult your child’s doctor before using any sleep aids, especially when traveling internationally.

Conclusion

Traveling with children who have autism and attachment issues doesn’t have to be overwhelming. By bringing familiar comfort items, maintaining routines, creating predictable environments, and seeking professional support when necessary, you can help your child feel more secure in new settings. Thoughtful preparation and gradual exposure can make the transition smoother and ensure that your family enjoys a restful and memorable trip.


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