How does autism affect a child’s sleep?
Sleep challenges are extremely common for autistic children and can be exhausting for the whole family. This post explores how autism can impact sleep patterns, sensory processing, and settling, while offering gentle, realistic support strategies that work alongside neurodiversity. There is no one-size-fits-all approach — and that’s okay.
If you are a parent of an autistic child, you will probably know that there is a link between autism and sleep. About two-thirds of autistic children have difficulty with sleeping, which is a lot, but not every autistic child will have sleep problems.
Many of the causes of sleep problems in autistic children are behavioural rather than biological. With sensible and sensitive handling, they can often be overcome.
Why some autistic children have sleep difficulties
• Differences in melatonin [sleep hormone] production, which affect a child’s circadian rhythm. [24 hour sleep/wake cycle.]
• It can be difficult to establish a regular bedtime – due to their random sleep/wake patterns.
• Heightened senses and/or sensory overload. Some parts of of a bedtime routine, like having a bath or cleaning their teeth can be difficult for them
• Social cueing problems, which make it difficult for them to make the connection between bedtime routine and sleep.
• Difficulty in listening or following your directions.
• Anxiety.
• Associated neurological features like epilepsy.
• Other neurodivergent features which affect sleep – like ADHD .
• Food allergies/sensitivities/issues which are common in children with autism – cause digestive problems and discomfort.
• Sometimes autistic children have other health issues which can cause them discomfort and/or pain at night.
Typical 'autistic' sleep challenges
• Difficulty falling asleep – Autistic children can often have difficulty settling off to sleep and delayed sleep onset.
• Waking during the night – This is common in lots of children but especially for those with autism.
• Early morning waking – Because of the difference in melatonin production, some autistic children sleep in short bursts rather than for a long stretch. This can mean lots of night wakings, and sometimes very early waking as well.
• Random sleep/wake patterns – Sleeping too much in the day and then being awake during the night.
• Discomfort – Especially if they have digestive issues or other health or developmental features alongside their autism.
• Bed wetting – If they have developmental delay or some other health conditions.
• Anxiety about being left to fall asleep alone – If they are anxious about being alone at bedtime or need you beside them as they go to sleep, there is a greater chance of them waking up later and being upset that you’re no longer there.
How you can help
There are things you can do to improve your child’s sleep. I’m going to divide this into 3 categories to make it clear why each intervention is helpful.
1 - Work with their biology!
• Make sure they have an appropriate wake window so they are tired enough to sleep.
• Avoid being over-tired i.e keep their cortisol & adrenaline levels low.
• Encourage daylight exposure – this helps to release sleep hormones at bedtime.
• Stop screen time 1 hour before bed.
• Have lots of exercise during the day.
• Lights low 1 hour before bed.
• Low red night light in the bedroom they need it – kept on all night.
• Blackout blinds during summer months.
• Encourage foods which contain tryptophan [milk – chicken – turkey – nuts – oats – tuna – nuts & seeds.] Tryptophan is an amino acid that helps melatonin production.
• Avoid sweets/cola/fizzy drinks & food with artificial colouring and other chemical additives.
2- Use routines and rewards!
• Have a familiar recognisable bedtime routine. Following the same steps leading up to sleep every night can condition your child for falling asleep. This conditioning can often override biological barriers.
• Use a social story ™ * to help prepare for changes to the way that they sleep or let them know what they are meant to do.
• Encourage them to fall asleep alone, so that they don’t wake later feeling upset that you’ve gone. It’s fine to do this in gradual steps.
• Give them rewards for good sleeping.
• Make sure that you are specific in your praise. For example, “You got into bed when I asked you to!” “You slept in your bed all night!”
3 - Create the best sleep environment!
• A tidy room – put toys away before bedtime.
• Keep the room dark or have a dim red night light to encourage melatonin production.
• Have the walls and furnishings in soft, muted colours.
• Thick carpets to muffle sounds.
• White noise/noise cancelling headphones
• Try sensory lighting – lava lamp/bubble lamp/fibre optic lamp [red tones.]
• Avoid strong food smells etc.
• Encourage them to fall asleep in the same conditions that they then subsequently wake up to. If they fall asleep on the sofa and then you move them to their bed, they’ll be confused when they wake up later.
Some people use a weighted blanket, as they are good for sensory processing issues and can provide a sense of calm. It should be said that many sleep experts and occupational therapists don’t believe in their effectiveness. Weighted blankets should never be used for very young children.
Why sleep matters
It is so important to address and try to resolve any sleep issues rather than just accepting them as part of your child’s differences.
You want them to be as well equipped as possible to enjoy their life, their education and their friendships.
We know that poor sleep in younger autistic children can lead to an increase in such things as social difficulties, struggles with learning and challenging behaviours.
Sleep is very important for you too! It’s hard work being a parent, particularly if you have a child who is autistic. If you’re going to give them your best, you need a good night’s sleep.
Please ask for help from your primary care team. Increasingly, local health care authorities offer sleep advice and support. There are also charities who can help. In the UK, The Sleep Charity offers expert advice and help.
As a mum of an autistic son myself, and speaking from the heart, I wish you lots of love and luck
Further help
If you are struggling with your autistic child’s sleeping, I’m here to help you.
My Toddler sleep book goes up to age 5 and is full of practical sleep tips.
If you choose to book a private one-to-one consultation with me, you will receive my expert advice along with an individual sleep plan for your child.
You will be in very safe, experienced hands and I treat every parent and child with kindness.
As a qualified health professional, I can help families with medical and developmental issues.
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*I make sleep stories a lot in my work with children with special needs and they are very effective as well as being fun for the child.