Gentle Sleepers - Child Sleep Coaching

06/13/2026

Sleep challenges are common for children with autism—but they aren't something families simply have to "live with."

One of the most effective tools I recommend is a consistent visual bedtime routine.

Visual supports can help reduce anxiety, increase predictability, support independence, and make bedtime feel less overwhelming for both children and parents. 😴

To help families get started, I've created a 𝐅𝐑𝐄𝐄 guide, "𝐕𝐢𝐬𝐮𝐚𝐥 𝐁𝐞𝐝𝐭𝐢𝐦𝐞 𝐑𝐨𝐮𝐭𝐢𝐧𝐞𝐬 𝐟𝐨𝐫 𝐀𝐮𝐭𝐢𝐬𝐦: 𝐀 𝐒𝐭𝐞𝐩-𝐛𝐲-𝐒𝐭𝐞𝐩 𝐆𝐮𝐢𝐝𝐞 𝐭𝐨 𝐁𝐞𝐭𝐭𝐞𝐫 𝐒𝐥𝐞𝐞𝐩". 💫

Inside this 20-page guide, you'll learn:

✅ Why bedtime routines are so powerful
✅ How to create a routine tailored to your child
✅ Strategies for implementing it successfully
✅ Ways to set up a sleep environment that supports rest
✅ Practical tips you can start using right away

Plus, I've included 𝐅𝐑𝐄𝐄 𝐩𝐫𝐢𝐧𝐭𝐚𝐛𝐥𝐞 𝐝𝐨𝐰𝐧𝐥𝐨𝐚𝐝𝐬:

⭐ Visual bedtime schedules
⭐ Bedtime visuals for boys and girls
⭐ Sleep Needs by Age chart
⭐ Plus additional supports to help make bedtime easier!

As both a 𝐁𝐂𝐁𝐀 and 𝐂𝐞𝐫𝐭𝐢𝐟𝐢𝐞𝐝 𝐁𝐞𝐡𝐚𝐯𝐢𝐨𝐫𝐚𝐥 𝐒𝐥𝐞𝐞𝐩 𝐒𝐩𝐞𝐜𝐢𝐚𝐥𝐢𝐬𝐭, I'm passionate about providing evidence-based, practical tools that families can use right away.

If you'd like a copy, comment "GUIDE" below or visit the link on my website to download it: www.gentlesleepers.com/free-guides

Better sleep starts with a plan—and you don't have to figure it out alone. ✨

06/04/2026

𝐈 𝐤𝐧𝐨𝐰 𝐲𝐨𝐮'𝐫𝐞 𝐞𝐱𝐡𝐚𝐮𝐬𝐭𝐞𝐝, 𝐚𝐧𝐝 𝐈 𝐤𝐧𝐨𝐰 𝐲𝐨𝐮'𝐫𝐞 𝐝𝐨𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐛𝐞𝐬𝐭, but inconsistent bedtimes affect MUCH more than just tonight's sleep.🌛

When bedtime varies dramatically from night to night, it can affect everything from learning and development, to physical health, to behaviour struggles during the day (hyperactivity, emotional meltdowns, attention difficulties).

𝐓𝐡𝐞 𝐠𝐨𝐨𝐝 𝐧𝐞𝐰𝐬? 𝐒𝐦𝐚𝐥𝐥 𝐜𝐡𝐚𝐧𝐠𝐞𝐬 𝐜𝐫𝐞𝐚𝐭𝐞 𝐛𝐢𝐠 𝐢𝐦𝐩𝐫𝐨𝐯𝐞𝐦𝐞𝐧𝐭𝐬! ✨

Bedtime inconsistency usually stems from irregular morning wake-up times or frequently changing daily routines. When wake-up times shift daily, children’s natural sleep pressure and tiredness levels fluctuate, making bedtime unpredictable and often frustrating for parents. 😱

𝗛𝗲𝗿𝗲 𝗮𝗿𝗲 𝟑 𝐬𝐢𝐦𝐩𝐥𝐞 𝐬𝐭𝐫𝐚𝐭𝐞𝐠𝐢𝐞𝐬 𝐭𝐡𝐚𝐭 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐰𝐨𝐫𝐤: ✅

𝟏. 𝐒𝐭𝐚𝐫𝐭 𝐰𝐢𝐭𝐡 𝐦𝐨𝐫𝐧𝐢𝐧𝐠 𝐰𝐚𝐤𝐞-𝐮𝐩 𝐭𝐢𝐦𝐞.⏰

Children benefit enormously from waking at similar times each morning. Maintaining consistency helps regulate their circadian rhythm more effectively over time. Aim for the same wake-up time each morning, including weekends and holidays. This single change often creates the most dramatic improvements in bedtime predictability and overall sleep quality. Yes, this means waking your child in the morning, even after a rough night and even when they could sleep a little longer.

𝟐. 𝐌𝐚𝐢𝐧𝐭𝐚𝐢𝐧 𝐚 𝐜𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐭 𝐛𝐞𝐝𝐭𝐢𝐦𝐞 𝐫𝐨𝐮𝐭𝐢𝐧𝐞. 🛏️

I know you've heard it before, but implementing a predictable sequence of calming activities (bath, story, quiet play, etc.) signals approaching sleep and reinforces your child's natural preparation for rest. Children thrive on consistency! Before bedtime, avoid physical activities like running, jumping, bouncing, and crashing. Instead, incorporate calming fine motor activities (puzzles, sorting, stacking, bead-stringing, colouring, drawing, etc.) and sensory activities (rocking, swinging, kinetic sand, Play Doh, etc.).

𝟑. 𝐍𝐨 𝐬𝐜𝐫𝐞𝐞𝐧𝐬 𝐰𝐢𝐭𝐡𝐢𝐧 𝟏-𝟐 𝐡𝐨𝐮𝐫𝐬 𝐨𝐟 𝐛𝐞𝐝𝐭𝐢𝐦𝐞. 📺

I know you've heard this before, too, but screens (tablets, phones, TV's) represent one of the most powerful disruptors of children's sleep. Not only are they stimulating and addictive, the blue light from devices mimics daylight, signalling your child's brain to suppress melatonin production and stay alert. Screen time within an hour of bedtime can delay sleep onset by as much as 1-3 hours.

If you have any questions about your child's bedtime, send me a DM. I'd love to chat! 💙

If you feel you need more support, I invite you to visit my website at www.gentlesleepers.com, where you can schedule a free initial consultation (you'll also find a ton of free resources!).

Let's get your family sleeping again! 😴
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05/29/2026

While every child can struggle with sleep, those with special needs often face additional and unique challenges.

Children with autism often have more difficulties with sleep due to a combination of physiological, behavioral, and neurological factors.🧠

Research shows that up to 80% of children with autism experience sleep problems, which can also worsen daytime symptoms, such as sensory issues and challenges with self-regulation. This can become a vicious cycle - symptoms interfere with sleep, leading to an increase in symptoms, and so on. ♻️

Follow Gentle Sleepers - Child Sleep Coaching for tips and strategies to help your child with autism sleep better. 😴

05/27/2026

Most parents think their "hyper" child isn't tired enough. Plot twist: They're OVERTIRED. 🤸

When kids are overtired, they get a cortisol surge (stress hormone) that makes them seem energized. But they're actually past their ideal bedtime window. ⏰️

The signs:
🚩 Hyperactive/wild behavior
🚩 Emotional meltdowns
🚩 Fighting sleep while showing tired signs
🚩 Taking forever to fall asleep

The fix? An EARLIER bedtime. I know it sounds backwards, but try moving bedtime 30 minutes earlier for 3 nights and watch what happens. 😴

Save this for next time someone says your child 'just isn't tired'. 🩵

Have you seen these signs in your child? Comment below! 🔽

05/25/2026

It's 9 PM. You've done everything right — bath, stories, lights low, white noise humming.
And yet your child is still wide awake, complaining that their pajamas feel scratchy, that the blanket is wrong, that there's a sound you can't even hear.

Sound familiar?

If you're raising a child with sensory sensitivities — especially one with autism, ADHD, or anxiety — bedtime can feel like navigating a minefield. And the truth is, 𝗶𝘁'𝘀 𝗻𝗼𝘁 𝘀𝘁𝘂𝗯𝗯𝗼𝗿𝗻𝗻𝗲𝘀𝘀 𝗼𝗿 𝗺𝗮𝗻𝗶𝗽𝘂𝗹𝗮𝘁𝗶𝗼𝗻. 𝗜𝘁'𝘀 𝘁𝗵𝗲𝗶𝗿 𝗻𝗲𝗿𝘃𝗼𝘂𝘀 𝘀𝘆𝘀𝘁𝗲𝗺 𝗱𝗼𝗶𝗻𝗴 𝗲𝘅𝗮𝗰𝘁𝗹𝘆 𝘄𝗵𝗮𝘁 𝗶𝘁'𝘀 𝗱𝗲𝘀𝗶𝗴𝗻𝗲𝗱 𝘁𝗼 𝗱𝗼: 𝗿𝗲𝘀𝗽𝗼𝗻𝗱 𝗽𝗼𝘄𝗲𝗿𝗳𝘂𝗹𝗹𝘆 𝘁𝗼 𝘀𝗲𝗻𝘀𝗼𝗿𝘆 𝗶𝗻𝗽𝘂𝘁. 🧠

Understanding how sensory processing affects sleep is one of the most important — and most overlooked — pieces of the sleep puzzle. 💤🧩

In my latest article, I explain:

✅ What sensory processing is and why it matters at bedtime.
✅ The difference between over-sensitivity and under-sensitivity (and how both disrupt sleep).
✅ The 𝘀𝗶𝘅 𝘀𝗲𝗻𝘀𝗼𝗿𝘆 𝘀𝘆𝘀𝘁𝗲𝗺𝘀 that affect sleep (including two most people don't know about).
✅ 𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗮𝗹, 𝗲𝘃𝗶𝗱𝗲𝗻𝗰𝗲-𝗯𝗮𝘀𝗲𝗱 𝘀𝘁𝗿𝗮𝘁𝗲𝗴𝗶𝗲𝘀 for building a sensory-friendly sleep environment and routine.

Once you understand your child's sensory profile, you can stop fighting against their nervous system and start working with it. 🌈

𝗥𝗲𝗮𝗱 𝘁𝗵𝗲 𝗳𝘂𝗹𝗹 𝗮𝗿𝘁𝗶𝗰𝗹𝗲 𝗵𝗲𝗿𝗲: https://www.gentlesleepers.com/blog/how-sensory-processing-affects-your-childs-sleep

👇𝗟𝗶𝗻𝗸 𝘁𝗼 𝘁𝗵𝗲 𝗳𝘂𝗹𝗹 𝗮𝗿𝘁𝗶𝗰𝗹𝗲 𝗶𝘀 𝗶𝗻 𝘁𝗵𝗲 𝗰𝗼𝗺𝗺𝗲𝗻𝘁𝘀!

05/23/2026

If you're reading this at 2 AM with a child who won't sleep, first—you're not alone.

Up to 80% of children with autism experience significant sleep challenges. That's not a small number. And here's what matters: 𝘁𝗵𝗲 𝗴𝗲𝗻𝗲𝗿𝗶𝗰 𝘀𝗹𝗲𝗲𝗽 𝗮𝗱𝘃𝗶𝗰𝗲 𝗱𝗲𝘀𝗶𝗴𝗻𝗲𝗱 𝗳𝗼𝗿 𝗻𝗲𝘂𝗿𝗼𝘁𝘆𝗽𝗶𝗰𝗮𝗹 𝗰𝗵𝗶𝗹𝗱𝗿𝗲𝗻 𝗼𝗳𝘁𝗲𝗻 𝗱𝗼𝗲𝘀𝗻'𝘁 𝘄𝗼𝗿𝗸 𝗳𝗼𝗿 𝘆𝗼𝘂𝗿 𝗰𝗵𝗶𝗹𝗱.

That's not a failure on your part. It means your child needs a different approach.

In my latest article, I break down:

✅ 𝗪𝗵𝘆 autism affects sleep the way it does (sensory sensitivities, melatonin differences, anxiety, communication challenges)
✅ 𝗪𝗵𝗮𝘁 𝗱𝗼𝗲𝘀𝗻'𝘁 𝘄𝗼𝗿𝗸 (and why you're not failing when "cry it out" backfires)
✅ 𝗘𝘃𝗶𝗱𝗲𝗻𝗰𝗲-𝗯𝗮𝘀𝗲𝗱 𝘀𝘁𝗿𝗮𝘁𝗲𝗴𝗶𝗲𝘀 𝘁𝗵𝗮𝘁 𝗮𝗰𝘁𝘂𝗮𝗹𝗹𝘆 𝗵𝗲𝗹𝗽 — from optimizing the sleep environment to using gradual fading methods that respect your child's nervous system

Sleep problems in children with autism are real, they're common, and they have identifiable causes. They're also 𝘁𝗿𝗲𝗮𝘁𝗮𝗯𝗹𝗲 — with the right approach, applied consistently, and tailored to your child's specific needs.

Your child isn't broken. You're not failing. And peaceful nights are not out of reach.

𝗥𝗲𝗮𝗱 𝘁𝗵𝗲 𝗳𝘂𝗹𝗹 𝗮𝗿𝘁𝗶𝗰𝗹𝗲 𝗵𝗲𝗿𝗲: https://www.gentlesleepers.com/blog/sleep-problems-children-autism

05/21/2026

How I help families finally get sleep 💤

If your child is struggling with falling asleep, waking through the night, or bedtime battles… you’re not alone—and you don’t have to figure this out on your own.

As a 𝗕𝗼𝗮𝗿𝗱 𝗖𝗲𝗿𝘁𝗶𝗳𝗶𝗲𝗱 𝗕𝗲𝗵𝗮𝘃𝗶𝗼𝗿 𝗔𝗻𝗮𝗹𝘆𝘀𝘁 (𝗕𝗖𝗕𝗔)and 𝗖𝗲𝗿𝘁𝗶𝗳𝗶𝗲𝗱 𝗕𝗲𝗵𝗮𝘃𝗶𝗼𝗿𝗮𝗹 𝗦𝗹𝗲𝗲𝗽 𝗦𝗽𝗲𝗰𝗶𝗮𝗹𝗶𝘀𝘁 (𝗖𝗕𝗦𝗦), I take a different approach to sleep.

I’m not just looking at what is happening....I’m looking at why. Because sleep challenges are often connected to things like routines, expectations, environment, or how your child is communicating their needs.

That’s why every plan I create is:
✨ Evidence-based
✨ Individualized to your child and family
✨ Focused on foundations first (not quick fixes)
✨ Supported with hands-on coaching every step of the way

We work together to build something that actually lasts—not something that falls apart in a week.

𝗧𝗵𝗲 𝗴𝗼𝗮𝗹? Better sleep for your child, and more rest, confidence, and peace for your whole family.

💙 If this sounds like your nights lately, feel free to send me a message or comment below—I'd love to hear what you're struggling with.

Or, if you're looking for more support, visit my website at 𝘄𝘄𝘄.𝗴𝗲𝗻𝘁𝗹𝗲𝘀𝗹𝗲𝗲𝗽𝗲𝗿𝘀.𝗰𝗼𝗺 to schedule your 𝗙𝗥𝗘𝗘 𝗶𝗻𝗶𝘁𝗶𝗮𝗹 𝗰𝗼𝗻𝘀𝘂𝗹𝘁𝗮𝘁𝗶𝗼𝗻!

05/09/2026

So honored to be featured by the International Association of Child Sleep Consultants! It’s a privilege to be part of such an incredible global community of professionals dedicated to helping families get the rest they need. Check out the feature below, or visit my website to learn more about me and how I support families: www.gentlesleepers.com

Welcome to IACSC, Elisha Iggulden!

We’re delighted to welcome Elisha Iggulden, founder of Gentle Sleepers, to the IACSC community!

Elisha is a dedicated sleep consultant passionate about supporting families with gentle, responsive approaches to sleep. Through Gentle Sleepers, she helps parents navigate sleep challenges with confidence, offering practical guidance that respects both the child’s needs and the family’s values.

With a warm and understanding approach, Elisha empowers families to create calm, restful nights while building strong, connected relationships.

Connect with Elisha:
https://www.gentlesleepers.com/


https://www.facebook.com/GentleSleepers

05/07/2026

Does your child struggle with calming down at bedtime? 🤸

Here's a simple strategy:

Include calming fine motor and sensory activities in their bedtime routine to replace activities that might be interfering with sleep.

This is often one of the easiest places for families to start, and can lead to BIG improvements.

✅️ Sensory activities might include deep pressure, pillow squishes, rocking, or massage. 💆🧸

✅️ Calming fine motor activities might include puzzles, drawing, coloring, blocks, puzzles, stacking, or sorting. 🧩🎨

❌️ Avoid high-intensity activities like running, jumping, crashing, and bouncing within 1-2hours of bedtime. 🏃💃🤾

Get started and watch your child sleep better tonight! 😴

Which activities do you include in your child's bedtime routine? Let me know in the comments. ⏬️

Share this with another parent who needs it. 🩵

Follow this page for more science-backed sleep tips and strategies for your little ones, or check out my website for full support: www.gentlesleepers.com