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ABA therapy families in Baltimore tell us about many hard things. But the one that comes up more than almost any other is sleep. Or the lack of it.
Maybe your child is still wide awake at three in the morning. Maybe they have slept in your bed every single night this year. Maybe bedtime is a two-hour routine, and maybe nobody else can put your child to sleep besides you.
We know parenting can feel overwhelming, especially when you’re running on little sleep and juggling the many responsibilities that come with caring for your family. If you’re feeling exhausted, you’re not alone. Most importantly, please know that you are not doing anything wrong. Sometimes, a little guidance and support can make all the difference. That’s why we’re here, to provide helpful, practical information that supports you and your child every step of the way.
Here are some things we have learned from years of helping families in Baltimore, MD:
Prepare for Bedtime
Kids need to be active during the day to be tired at bedtime.
A child who has not moved much during the day often has a much harder time settling at night.
Movement helps, and you do not need a gym membership for it. A run at the park, a bike ride around the neighborhood, or a few jumps on a trampoline can go a long way toward helping kids stay active, have fun, and get ready for a good night’s sleep.
Toddlers and preschoolers do best with around three hours of activity spread through the day, and kids ages five and older need at least an hour of moderate to vigorous movement. Regular movement and play can support a healthy sleep routine by helping your child feel ready for bed when the day is done.
Create Predictable Routines
Many children with autism feel more secure when they know what to expect, making consistent routines an important part of their day.
A few things that we have seen help other kids:
Keep your child’s sleep environment as consistent as possible each night: use the same bed, pillow, blanket, and favorite comfort items as part of the bedtime routine. Even small changes can make it harder for some children to settle and stay asleep. If you’re traveling or spending the night away from home, bringing familiar items along can help your child feel comfortable and ready for bed.
Reduce screen time before bed: The hour before bedtime is a great opportunity to transition into calmer activities. Instead of screens, consider listening to a favorite audiobook, gentle music, or a bedtime story. These activities can help your child unwind without the stimulation that screens may provide.
Consider sensory supports: Some children benefit from sensory tools that promote relaxation and comfort at bedtime. For example, a weighted blanket may provide calming deep-pressure input that helps your child feel more settled as they prepare for sleep. Other children may prefer soft bedding, white noise, dim lighting, or other calming sensory experiences. As with any sensory support, choose options that are appropriate for your child’s age, preferences, and individual needs. It may take some trial and error to discover which sensory supports help your child feel most comfortable and relaxed at bedtime.
Use visual sleep cues: Visual supports can help make bedtime expectations clearer for your child. Sleep-training clocks that change color at bedtime and wake-up time can provide a simple visual reminder of when it’s time to sleep and when it’s okay to start the day. For children who thrive on visual information, these tools can help reduce confusion and build greater independence around sleep routines.
How We Help Parents Build Bedtime Routines That Work
Meaningful changes in sleep habits often happen through small, consistent steps over time. While therapists can provide guidance and support, parents and caregivers are the ones helping their child navigate bedtime each night.
That is why parent training is an important part of our approach. We work alongside families to teach practical ABA strategies that can be incorporated into everyday routines and tailored to each child’s unique needs.
This is also one reason we value providing ABA services in the home whenever possible. Sleep routines happen in your child’s natural environment, surrounded by familiar people, spaces, and routines.
To illustrate what this process can look like, consider the story of a child we’ll call Maddy.
Maddy had difficulty staying in her own bed throughout the night. Like many children, she often woke up and sought the comfort of her parents.
Rather than expecting a sudden change, her family focused on small, achievable steps. They introduced Maddy’s favorite pillow as a consistent part of her bedtime routine, helping create a familiar sleep cue. Over time, that pillow became associated with comfort and rest.
As Maddy became more comfortable, her parents gradually encouraged her to sleep a little farther from their bed each night. Over time, these small steps helped her build confidence and feel secure sleeping independently. Eventually, she was able to remain in her own bed throughout the night. Because the changes were introduced gradually, the process felt manageable and set her up for success.
Every child is different, and there is no one-size-fits-all solution for sleep challenges. However, individualized strategies, consistent routines, and family involvement can make a meaningful difference over time.
You Don’t Have to Navigate Sleep Challenges Alone
There is no quick fix when it comes to sleep. Every child is different, and finding the right approach often takes time, patience, and support. The good news is that you do not have to figure it out on your own.
At Get Set ABA, we work alongside families to develop practical strategies that fit their child’s needs, routines, and home environment. Whether your family is navigating sleep challenges, communication goals, mealtime difficulties, or social skills development, our team is here to help.
Over the years, we’ve supported many families throughout the Baltimore area, and one thing we hear again and again is how helpful it is to have a clear plan and a supportive team through each step. Having a sense of direction can bring peace of mind and help families feel confident moving forward.
If you are considering ABA services for your child, we would be happy to answer your questions and learn more about your family’s goals. Our team is here to provide guidance, support, and individualized care every step of the way.
Not quite ready to reach out? Download our free Autism Surv-thrive-al Kit for practical tips and encouragement delivered straight to your inbox. This free email series covers real-life topics that many families face, including sleep routines, mealtimes, community outings, and more. Start reading today and discover strategies you can begin using right away.
Frequently Asked Questions
1. How long does it take to improve sleep challenges with ABA?
If sleep challenges have been part of your family’s routine for months or even years, you may be eager to see a change. Every child is unique, so the timeline can vary. Some families notice positive changes within a few weeks, while others see progress build gradually over several months.
The goal is not to create perfect sleep overnight, but to make small, manageable changes that lead to healthier sleep habits over time. With consistency and support, those small steps can add up to meaningful improvements for both your child and your family.
2. Do you offer in-home ABA services in the Baltimore area?
Yes. In-home services can be especially helpful for sleep-related goals because they allow strategies to be practiced in the environment where bedtime routines naturally occur. This helps ensure recommendations fit your family’s daily life and routines.
3. My child has struggled with sleep for a long time. Can ABA still help?
Yes. Many families reach out after trying a variety of strategies without lasting success. ABA focuses on understanding your child’s unique needs and identifying the factors that may be affecting sleep. From there, we work with your family to create a personalized plan and make gradual adjustments over time. Even when sleep challenges have been present for a long time, meaningful progress is often possible with the right support and consistency.
4. How do we get started with Get Set ABA?
Getting started is simple. Reach out to learn more about our services, ask questions, and discuss your family’s goals. If you’d like to explore resources first, you can also subscribe to our newsletter, including practical tips and guidance for navigating everyday challenges at home. Contact us today to start the conversation: 877-6438-738.
