After winter, everyone is ready for spring! The flowers start to grow and the birds start to sing. It also means the daylight hours get longer and the nights get shorter. While more sunshine is great, it can be hard for autistic children to adjust. Many autistic children have a very hard time with sleep. When you have autistic twins or triplets, a small change in the schedule can feel like a very big problem.

One of the hardest parts of spring is when the clocks change for Daylight Savings. People say we “spring forward.” This means we move our clocks ahead by one hour. Even though it is only sixty minutes, it feels like much more to our bodies. For a child who likes things to stay exactly the same, this change can feel very scary or confusing. Their brains might think it is still time to play even when the clock says it is time for bed. If one child is awake and upset, the others usually wake up too. This can make the whole house feel very tired and grumpy.

To help our twins and triplets get through this change, we need a plan. We can call this a “bedtime survival kit”, things we can do to make sleep feel safe and easy again. The goal is to help their bodies understand that even if the sun is still out, it is time to rest. When we work together and stay calm, we can help everyone get back on track.

Why sleep is tricky for autistic kids

Our brains have a tiny internal clock, called circadian rhythm, that tells us when to wake up and when to go to sleep. For many autistic children, this internal clock does not work the same way it does for other people. It might be very sensitive to light or sound. When days change and the sun stays up longer, their brains might get confused. They might see the light outside and think that they are supposed to stay awake. This is why the clock change in March can be so hard.

When you have twins or triplets, this challenge is even bigger. If one twin is having a hard time sleeping, they might make noise or move around. The other twins will hear this and wake up. Soon, everyone is awake and nobody is resting. This can make the next day very hard because everyone is tired. Tired children have a harder time learning, playing, or may get frustrated more easily. That is why it is so important to have a plan to help them adjust to the new time as quickly as possible.

Getting the room ready

The first part of our survival kit is controlling the light. Since the sun stays up later in the spring, we have to pretend it is dark outside. Blackout curtains have special liners that block all the sunlight from coming through the windows. When we close these curtains, the room looks like it is middle of the night even if the sun is still shining. This helps the children’s brains start to feel sleepy. It sends a signal to their bodies that the day is over and it is time to relax.

We also have to think about the sounds in the house. When the windows are open in the spring, we might hear birds or cars or people playing outside. These sounds can be very distracting for autistic children. A white noise machine makes a steady, soft sound like a fan or falling rain. It helps cover up noises, creating a “sound blanket” that keeps the room feeling calm. For twins and triplets sharing a room, white noise also helps if one child makes noise in their sleep.

The power of routine

A routine is like a map for the evening. It tells the twins exactly what is going to happen next. When things stay the same, children feel safe. During the week after the clocks change, we have to be very strict about our routine. We should do the exact same things in the exact same order every single night. This might start with a warm bath to help their muscles relax. After the bath, we can put on soft pajamas. Many autistic children are very sensitive to how clothes feel. We’ve created a FREE Sensory Bedtime dressing guide to help find the right fit. Choosing pajamas that are soft and have no itchy tags can help them feel much better.

After pajamas, read a favorite book or listen to soft music. It is important to avoid bright screens like televisions or tablets during this time. The blue light from screens tells the brain to stay awake. Instead, we want to use dim lights and quiet voices. If we do these things every night, the twins will know that sleep is coming. Their bodies will start to slow down on their own. Even if the clock says a different time than it did last week, the routine stays the same. This gives them a sense of control and peace.

Using sensory or comfort items

Many autistic children find comfort in things that provide “deep pressure.” This feels like a big, gentle hug for their whole body. Weighted blankets are a great tool for this. A weighted blanket is a blanket that has small beads inside to make it a little bit heavy. When a child lies under it, the weight helps their nervous system calm down. It can help them stop wiggling and stay in one place. For triplets, having their own special weighted blanket can help them feel like they have their own safe space in a shared bedroom.

We can also make sure they have their favorite comfort items. This might be a soft stuffed animal, a special pillow, or a piece of fabric they like to touch. These items are like best friends that help them feel brave in the dark. If the twins are feeling worried about the time change, these toys can provide a lot of comfort. We should make sure these items are always in the same spot every night. Knowing that their favorite toy is right there where it belongs helps them feel like their world is still okay, even if the sun is acting differently outside.

Moving the schedule slowly

Instead of changing everything in one day, we can try to move the schedule slowly. Some parents start changing the bedtime by ten or fifteen minutes a few days before the clocks actually change. By moving the time just a little bit, the body has a better chance to keep up. It is easier to adjust to ten minutes than it is to adjust to a whole hour all at once. For twins and triplets, this slow change helps keep the house peaceful.

If we forgot to start early, that is okay too. We can still move slowly after the clocks change. We might let them stay up a little bit later for a few nights and then slowly move the bedtime back to where it should be. The most important thing is to be patient. It might take a week or two for their bodies to fully understand the new time. During this time, we should try to stay as calm as possible. If you are calm, the twins are more likely to stay calm too. We are all learning how to handle spring together.

Daytime activities

What happens during the day also affects how we sleep at night. In the spring, it is great to go outside and play in the fresh air. Running, jumping, and playing helps use up all the energy that triplets have. When their bodies are tired from playing, it is much easier for them to fall asleep at night. Whether it’s at the park of just in our own backyard, sunlight during the day also helps their internal clocks stay on track. It tells their brain that daytime is for being busy and nighttime is for resting.

It’s also important to think about the food and drinks the twins have in the afternoon. Try to avoid things with sugar or caffeine close to bedtime. These things can give them a “burst” of energy that makes it hard to settle down. Instead, offer healthy snacks that help the body feel good. A full belly can help a child sleep longer and deeper. By staying active during the day and eating well, we are setting them up for a much better night of sleep.

Dealing with a setback

Even with a great plan, there might be some hard moments. When children are tired, they might cry more or have meltdowns. This is because their brains are working very hard to handle the change. When this happens, it can feel very overwhelming. It is important to remember that they are not trying to be difficult. They are just tired and confused. In these moments, we can use our “survival kit” to bring back the calm. We can use deep breathing, soft whispers, and gentle hugs.

It is also important for parents to take care of themselves. If you are tired because the children are not sleeping, it is okay to ask for help. Maybe a friend or a family member can watch the kids for an hour so you can rest. Or, you can work with a sleep consultant experienced in supporting neurodivergent families. When parents are rested, they have more energy to help their children. We have to remember that this change will not last forever. Soon, everyone will get used to the new time, and the nights will become quiet once again. We just have to get through these first few weeks!

Celebrating small wins

It’s important to focus on the small wins – every night that goes well is a reason to celebrate! If the twins stayed in bed all night, that is a win. If the triplets fell asleep only ten minutes later than usual, that is a win too. Tell your twins how proud you are of them for trying so hard to sleep. Autistic children often work much harder than other people just to do everyday things. Acknowledging their hard work makes them feel good and helps them want to keep trying.

Spring is a time of new beginnings. While the time change is a bit of a hurdle, it also means more time for family walks and playing outside. By staying calm and adjusting the family to small changes, we can help our autistic twins to stay healthy, happy and well rested.

How do you help your autistic twins during the spring time change? Share your thoughts below!

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