How autism may affect sleep (and what you can do about it)

Sleep

Aug 11

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

From sensory overload to routine shifts, sleep and autism can be a tough mix. Here are 9 mindful ways to create calmer evenings and better rest for you or your child.

For many autistic people, sleep can be complicated. Circumstances that may feel insignificant to others—like scratchy pajamas or a change in a nighttime routine—can have a major impact, and solutions like brain-dumping your thoughts into a notebook don’t always help.

If any of this sounds familiar, whether it’s your own experience or your child’s, you’re not alone. And while getting the rest you need might feel like an impossible goal, know that it’s something you can work toward and attain.

Here’s everything you need to know about what makes sleep difficult for autistic people and some practical, calming ideas to make your nighttime routine (or your child’s) a little easier to manage.

Can autism cause sleep issues?

It is common for autism to cause sleep issues. Because an autistic person’s brain and body work a bit differently, many have trouble falling asleep, staying asleep, or waking up too early.

In fact, sleep difficulties are one of the most common challenges reported by autistic people and their families. Research shows that between 50% to 80% of children on the autism spectrum experience some form of sleep disturbance. These issues can even persist into adolescence and adulthood.

What makes sleep hard for autistic people?

To fall asleep, you have to feel safe, comfortable, and regulated enough to let go, but this can be a challenge for autistic people.

Here are six other reasons why it can be difficult for autistic people to sleep:

1. Sensory sensitivities: A buzzing light, itchy sheets, or the hum of a fan can feel overwhelming to someone with sensory sensitivities. As a result, it can be hard to relax and fall asleep.

2. Difficulty with transitions: Shifting from the busy energy of the day into the calm and quiet of the night isn’t always easy. It can feel sudden or confusing, especially if routines change.

3. Anxiety and racing thoughts: When things are quiet, worries can get louder, causing some people to spiral.

4. Irregular melatonin production: There’s evidence that some people on the spectrum make less melatonin or create it at the “wrong” time of day. This can potentially delay the body’s natural sleep signals and throw off bedtime rhythms.

5. Co-occurring medical or mental health conditions: Conditions like ADHD, gastrointestinal (GI) issues, or epilepsy can impact sleep and cause physical discomfort and restlessness.

6. Communication differences: For non-speaking or minimally verbal people, it can be difficult to open up about physical discomfort, nightmares, or sensory overwhelm. If someone can’t easily say what they’re feeling, their sleep struggles might show up in other ways, like bedtime refusal or meltdowns.

How to cope with sleep disturbances: 9 tips to support autistic kids and adults

Sleep struggles can leave you feeling helpless and lonely, but there are ways to make rest more accessible. The key is to be as adaptive as possible, building routines, creating comfort, and making room for flexibility.

Here are nine strategies that can help.

1. Build a consistent and comforting bedtime routine

A steady routine is good for the nervous system. Following the same steps every night in the same order can help create a calming rhythm and sense of safety.

For kids: Use picture schedules, timers, or songs to guide the process.

For adults: Set calendar reminders or alarms to start winding down.

2. Create a sensory-friendly sleep space

Sleep environments should feel calm, safe, and tailored to sensory needs. Making small adjustments, such as investing in tagless pajamas and adjusting the thermostat, can make a big difference.

For kids and adults: Use soft lighting, white noise, and cozy textures in the bedroom.

3. Use visuals and transitions to ease into bedtime

Transitions can be tough, especially if you’re shifting from something fun to something quiet. Using gentle transitions can help make it easier.

For kids: Try doing countdowns, visual timers, and “first-then” language. You might say, “First we brush our teeth, then we read your favorite story.” Giving them advance notice helps reduce resistance and supports emotional regulation.

For adults: Use calming reminders, background music, or a short buffer activity can help ease the shift from day to night.

💙 Tom Middleton’s Lake of Stars playlist can help you (or your child) wind down before bed.

4. Find the right wind-down activities

Choose calming activities to help the body slow down. Also, avoid stimulating activities like video games and fast-paced shows at least an hour before bed.

For kids: Read, build with blocks, or cuddle under a blanket while listening to make it easier to settle in for sleep.

For adults: Try a warm shower, gentle stretching, or a favorite audiobook.

💙 Slow your mind by listening to Lin-Manuel Miranda’s Sleep Story, Adventures in Puerto Rico.

5. Support emotional regulation before sleep

Stress and anxiety can get louder at bedtime. Create space to process your emotions before you get into bed.

For kids: Create a “bedtime box” with their favorite calming items like a fidget toy or a stuffed animal. This can offer them a little extra security.

For adults: Try following a guided meditation or practicing breathing exercises to slow swirling thoughts.

6. Keep sleep and wake times steady

Stick to similar sleep and wake times every night of the week. This helps set the body’s internal clock and makes it easier to fall asleep and wake up over time.

For kids and adults: If it’s not possible to go to sleep at the normal time one night, aim for consistency in the last hour before bed with the typical wind-down routine.

7. Watch what you eat and drink before bed

Be mindful of when you indulge in heavy meals, alcohol, or sweets, as they can have a negative impact on your sleep.

For kids: Sugary treats can make it tough to settle down. If your child asks for a snack, offer them something like toast or yogurt.

For adults: Steer clear of caffeine, sugar, and alcohol too close to bedtime. Some people also benefit from light movement earlier in the evening (like walking, bouncing on a therapy ball, or doing yoga), which helps burn off extra energy and regulate the nervous system.

8. Work with light and dark to support melatonin

Melatonin, the body’s sleep hormone, is sensitive to light. Try to get natural sunlight in the morning by opening the blinds or stepping outside.

For kids and adults: At night, dim the lights an hour before bed, and reduce screen time if possible. Also, for early risers, consider using blackout curtains.

9. Ask for support

If sleep isn’t improving with routine changes—or if it’s causing exhaustion or conflict—reach out for help.

For kids and adults: Talk to a doctor or a provider who understands autism. They might be able to suggest a sleep study or introduce sensory integration strategies that can make a big difference.

Autism and sleep FAQs

Do all autistic people have trouble sleeping?

Sleep troubles don’t affect everyone with autism, but they are common in the autistic community. In fact, studies suggest that more than half of autistic children and adults have at least some kind of sleep issue.

That said, everyone’s experience is different. Some people sleep deeply and consistently, while others go through phases where sleep is just a little bit harder.

What’s the most common sleep issue in autism?

Trouble falling asleep is one of the most common sleep issues for autistic people. Early morning waking is another frequent issue, especially in younger kids. Most of the time, this issue can be tied to irregular melatonin levels or increased sensitivity to light or noise.

These patterns typically stem from things like sensory sensitivities, anxiety, or differences in how the brain shifts between alert and restful states.

How can I help my autistic child sleep better?

A good way to help your child sleep better is to make sure their environment isn't too noisy or bright. You might also try to:

Make their bedtime feel safe and consistent by doing the same steps every night.
Use visuals to signal what’s coming next.
Offer calming options like a weighted blanket or a favorite bedtime story before lights out.
Get them moving their body during the day to naturally tire them out.
Avoid screens a few hours before bed.

When should I talk to a doctor about sleep and autism?

If sleep troubles are affecting you or your child’s mood, behavior, or ability to function during the day, it’s most likely time to check in with a professional. Other signs it could be worth getting help include frequent night wakings, extreme fatigue, and signs of discomfort your child can’t explain.

Additionally, a healthcare provider can help rule out medical issues like sleep apnea and suggest sensory supports and behavioral strategies tailored to autism.

A mindful note on the use of the term “autistic people”

At Calm, we prioritize education, accuracy, and inclusivity. Research shows that “autistic people” is often the preferred term within the autistic community. While person-first language (“people with autism”) is still used in some contexts, it can unintentionally frame autism as something separate or negative—similar to how we say, “person battling anxiety” or “person experiencing depression.”

Many autistic individuals view autism not as a defect to be treated, but as a meaningful part of their identity—something to embrace and celebrate. And we agree! In alignment with this perspective, we’ve used “autistic person/people” throughout this article. We understand that language is personal and evolving, and we aim to honor community preferences while being respectful of individual differences.

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autismsleep

Calm Editorial Team