Solovyova Marina Viktorovna
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Physical activity and improved sleep in children with autism: recommendations from AFK specialists
Physical activity and improved sleep in children with autism: recommendations from AFK specialists
Healthy sleep is one of the most common problems faced by parents of children with autism spectrum disorders (ASD). Problems falling asleep, frequent awakenings, restless sleep – all this affects the quality of life and well-being of children and their families. Adaptive physical education (AFC) experts note that regular physical exercise can help improve sleep in children with ASD. Let's look at how to choose the right activity and what recommendations experts give.
Why do children with ASD have trouble sleeping?
There are several reasons why children with ASD experience sleep disorders:
1. Hormone dysregulation
Melatonin, responsible for regulating the sleep-wake cycle, is often produced incorrectly in children with ASD, which makes it difficult to fall asleep and causes frequent awakenings.
2. High levels of anxiety and hyperactivity
Children with ASD may have difficulty relaxing, especially if they are prone to hyperactivity or increased anxiety. This may make it difficult for them to enter a resting state before bedtime.
3. Sensitivity to external stimuli
Many children with ASD have increased sensory sensitivity, which can cause difficulty falling asleep in the face of external stimuli (light, sounds, temperature).
How does adaptive physical education help improve sleep?
Physical activity plays an important role in improving sleep, as it:
- Reduces anxiety levels
Regular exercise helps children reduce anxiety and tension levels that can interfere with falling asleep.
- Improves hormone regulation
Exercise stimulates the production of melatonin, which helps to stabilize sleep and wake cycles.
- Has a positive effect on the physical and mental state
Regular AFC classes help children with ASD feel their bodies, improve balance and coordination, which contributes to their overall state of rest and harmony before bedtime.
ROS experts' recommendations for improving sleep
1. Include moderate physical activity during the day
Moderate-intensity activities such as calm aerobics, swimming, and jogging are most useful for children with ASD. These types of activities stimulate the body and have a positive effect on the psycho-emotional state.
2. Regular exercise schedule
AFK experts recommend that classes be held at the same time every day in order to form a stable activity regime that will help you fall asleep at the same time.
3. Relaxation and stretching exercises before bedtime
1-2 hours before bedtime, you can perform gentle stretching exercises and breathing exercises. This helps to reduce muscle tension and prepare the body for rest. Popular practices include light yoga, breathing exercises, and stretching.
4. Avoiding intense activity in the evening
Too intense activities can overexcite the nervous system and prevent the child from calming down before bedtime. Evening activity should be gentle and relaxed.
5. Relaxation exercises
AFC experts recommend including elements of relaxation therapy in classes: breathing exercises, meditation elements, or soft rhythmic movements so that the child can focus on his feelings and relax.
Examples of exercises to improve sleep
1. Rhythmic exercises
Soft, smooth movements (such as gentle swaying) help reduce anxiety levels. Such exercises can be done as part of an evening ritual before going to bed.
2. Balance and coordination
Balance exercises, such as walking in a line or balancing on one leg, help a child focus and calm the nervous system.
3. Breathing exercises
Calm deep breathing helps to calm down and feel your body. One of the simplest methods is breathing according to the "inhale – hold – exhale" scheme.
How to create conditions for AFC classes at home?
Arranging a suitable place to study at home helps to create a peaceful environment for the child. Remove unnecessary objects and possible distractions, create comfortable conditions for classes (sufficient space, exercise mat, dimmed lights).
Conclusion
Physical activity adapted to the needs and capabilities of a child with ASD is an important tool for improving sleep and overall well-being. AFK specialists help you choose the right exercises and develop a regime that promotes high-quality and deep sleep.
Why do children with ASD have trouble sleeping?
There are several reasons why children with ASD experience sleep disorders:
1. Hormone dysregulation
Melatonin, responsible for regulating the sleep-wake cycle, is often produced incorrectly in children with ASD, which makes it difficult to fall asleep and causes frequent awakenings.
2. High levels of anxiety and hyperactivity
Children with ASD may have difficulty relaxing, especially if they are prone to hyperactivity or increased anxiety. This may make it difficult for them to enter a resting state before bedtime.
3. Sensitivity to external stimuli
Many children with ASD have increased sensory sensitivity, which can cause difficulty falling asleep in the face of external stimuli (light, sounds, temperature).
How does adaptive physical education help improve sleep?
Physical activity plays an important role in improving sleep, as it:
- Reduces anxiety levels
Regular exercise helps children reduce anxiety and tension levels that can interfere with falling asleep.
- Improves hormone regulation
Exercise stimulates the production of melatonin, which helps to stabilize sleep and wake cycles.
- Has a positive effect on the physical and mental state
Regular AFC classes help children with ASD feel their bodies, improve balance and coordination, which contributes to their overall state of rest and harmony before bedtime.
ROS experts' recommendations for improving sleep
1. Include moderate physical activity during the day
Moderate-intensity activities such as calm aerobics, swimming, and jogging are most useful for children with ASD. These types of activities stimulate the body and have a positive effect on the psycho-emotional state.
2. Regular exercise schedule
AFK experts recommend that classes be held at the same time every day in order to form a stable activity regime that will help you fall asleep at the same time.
3. Relaxation and stretching exercises before bedtime
1-2 hours before bedtime, you can perform gentle stretching exercises and breathing exercises. This helps to reduce muscle tension and prepare the body for rest. Popular practices include light yoga, breathing exercises, and stretching.
4. Avoiding intense activity in the evening
Too intense activities can overexcite the nervous system and prevent the child from calming down before bedtime. Evening activity should be gentle and relaxed.
5. Relaxation exercises
AFC experts recommend including elements of relaxation therapy in classes: breathing exercises, meditation elements, or soft rhythmic movements so that the child can focus on his feelings and relax.
Examples of exercises to improve sleep
1. Rhythmic exercises
Soft, smooth movements (such as gentle swaying) help reduce anxiety levels. Such exercises can be done as part of an evening ritual before going to bed.
2. Balance and coordination
Balance exercises, such as walking in a line or balancing on one leg, help a child focus and calm the nervous system.
3. Breathing exercises
Calm deep breathing helps to calm down and feel your body. One of the simplest methods is breathing according to the "inhale – hold – exhale" scheme.
How to create conditions for AFC classes at home?
Arranging a suitable place to study at home helps to create a peaceful environment for the child. Remove unnecessary objects and possible distractions, create comfortable conditions for classes (sufficient space, exercise mat, dimmed lights).
Conclusion
Physical activity adapted to the needs and capabilities of a child with ASD is an important tool for improving sleep and overall well-being. AFK specialists help you choose the right exercises and develop a regime that promotes high-quality and deep sleep.
Healthy sleep is one of the most common problems faced by parents of children with autism spectrum disorders (ASD). Problems falling asleep, frequent awakenings, restless sleep – all this affects the quality of life and well-being of children and their families. Adaptive physical education (AFC) experts note that regular physical exercise can help improve sleep in children with ASD. Let's look at how to choose the right activity and what recommendations experts give.
Why do children with ASD have trouble sleeping?
There are several reasons why children with ASD experience sleep disorders:
1. Hormone dysregulation
Melatonin, responsible for regulating the sleep-wake cycle, is often produced incorrectly in children with ASD, which makes it difficult to fall asleep and causes frequent awakenings.
2. High levels of anxiety and hyperactivity
Children with ASD may have difficulty relaxing, especially if they are prone to hyperactivity or increased anxiety. This may make it difficult for them to enter a resting state before bedtime.
3. Sensitivity to external stimuli
Many children with ASD have increased sensory sensitivity, which can cause difficulty falling asleep in the face of external stimuli (light, sounds, temperature).
How does adaptive physical education help improve sleep?
Physical activity plays an important role in improving sleep, as it:
- Reduces anxiety levels
Regular exercise helps children reduce anxiety and tension levels that can interfere with falling asleep.
- Improves hormone regulation
Exercise stimulates the production of melatonin, which helps to stabilize sleep and wake cycles.
- Has a positive effect on the physical and mental state
Regular AFC classes help children with ASD feel their bodies, improve balance and coordination, which contributes to their overall state of rest and harmony before bedtime.
ROS experts' recommendations for improving sleep
1. Include moderate physical activity during the day
Moderate-intensity activities such as calm aerobics, swimming, and jogging are most useful for children with ASD. These types of activities stimulate the body and have a positive effect on the psycho-emotional state.
2. Regular exercise schedule
AFK experts recommend that classes be held at the same time every day in order to form a stable activity regime that will help you fall asleep at the same time.
3. Relaxation and stretching exercises before bedtime
1-2 hours before bedtime, you can perform gentle stretching exercises and breathing exercises. This helps to reduce muscle tension and prepare the body for rest. Popular practices include light yoga, breathing exercises, and stretching.
4. Avoiding intense activity in the evening
Too intense activities can overexcite the nervous system and prevent the child from calming down before bedtime. Evening activity should be gentle and relaxed.
5. Relaxation exercises
AFC experts recommend including elements of relaxation therapy in classes: breathing exercises, meditation elements, or soft rhythmic movements so that the child can focus on his feelings and relax.
Examples of exercises to improve sleep
1. Rhythmic exercises
Soft, smooth movements (such as gentle swaying) help reduce anxiety levels. Such exercises can be done as part of an evening ritual before going to bed.
2. Balance and coordination
Balance exercises, such as walking in a line or balancing on one leg, help a child focus and calm the nervous system.
3. Breathing exercises
Calm deep breathing helps to calm down and feel your body. One of the simplest methods is breathing according to the "inhale – hold – exhale" scheme.
How to create conditions for AFC classes at home?
Arranging a suitable place to study at home helps to create a peaceful environment for the child. Remove unnecessary objects and possible distractions, create comfortable conditions for classes (sufficient space, exercise mat, dimmed lights).
Conclusion
Physical activity adapted to the needs and capabilities of a child with ASD is an important tool for improving sleep and overall well-being. AFK specialists help you choose the right exercises and develop a regime that promotes high-quality and deep sleep.
Why do children with ASD have trouble sleeping?
There are several reasons why children with ASD experience sleep disorders:
1. Hormone dysregulation
Melatonin, responsible for regulating the sleep-wake cycle, is often produced incorrectly in children with ASD, which makes it difficult to fall asleep and causes frequent awakenings.
2. High levels of anxiety and hyperactivity
Children with ASD may have difficulty relaxing, especially if they are prone to hyperactivity or increased anxiety. This may make it difficult for them to enter a resting state before bedtime.
3. Sensitivity to external stimuli
Many children with ASD have increased sensory sensitivity, which can cause difficulty falling asleep in the face of external stimuli (light, sounds, temperature).
How does adaptive physical education help improve sleep?
Physical activity plays an important role in improving sleep, as it:
- Reduces anxiety levels
Regular exercise helps children reduce anxiety and tension levels that can interfere with falling asleep.
- Improves hormone regulation
Exercise stimulates the production of melatonin, which helps to stabilize sleep and wake cycles.
- Has a positive effect on the physical and mental state
Regular AFC classes help children with ASD feel their bodies, improve balance and coordination, which contributes to their overall state of rest and harmony before bedtime.
ROS experts' recommendations for improving sleep
1. Include moderate physical activity during the day
Moderate-intensity activities such as calm aerobics, swimming, and jogging are most useful for children with ASD. These types of activities stimulate the body and have a positive effect on the psycho-emotional state.
2. Regular exercise schedule
AFK experts recommend that classes be held at the same time every day in order to form a stable activity regime that will help you fall asleep at the same time.
3. Relaxation and stretching exercises before bedtime
1-2 hours before bedtime, you can perform gentle stretching exercises and breathing exercises. This helps to reduce muscle tension and prepare the body for rest. Popular practices include light yoga, breathing exercises, and stretching.
4. Avoiding intense activity in the evening
Too intense activities can overexcite the nervous system and prevent the child from calming down before bedtime. Evening activity should be gentle and relaxed.
5. Relaxation exercises
AFC experts recommend including elements of relaxation therapy in classes: breathing exercises, meditation elements, or soft rhythmic movements so that the child can focus on his feelings and relax.
Examples of exercises to improve sleep
1. Rhythmic exercises
Soft, smooth movements (such as gentle swaying) help reduce anxiety levels. Such exercises can be done as part of an evening ritual before going to bed.
2. Balance and coordination
Balance exercises, such as walking in a line or balancing on one leg, help a child focus and calm the nervous system.
3. Breathing exercises
Calm deep breathing helps to calm down and feel your body. One of the simplest methods is breathing according to the "inhale – hold – exhale" scheme.
How to create conditions for AFC classes at home?
Arranging a suitable place to study at home helps to create a peaceful environment for the child. Remove unnecessary objects and possible distractions, create comfortable conditions for classes (sufficient space, exercise mat, dimmed lights).
Conclusion
Physical activity adapted to the needs and capabilities of a child with ASD is an important tool for improving sleep and overall well-being. AFK specialists help you choose the right exercises and develop a regime that promotes high-quality and deep sleep.
Author: physical education teacher of the highest category, author and head of the "Aut Fitness" project, methodologist of the scientific laboratory of the FRC MGPPU, Solovyova Marina Viktorovna.
Author: author and head of the project "Aut Fitness", teacher of physical culture FRC MGPPU, Solovyova Marina Viktorovna.
