When children struggle to fall asleep, it can have a huge knock-on impact on their lives. Sleep difficulties can affect their mood, concentration, and ability to cope with everyday challenges. It can also take a toll on the whole family, creating stress and exhaustion for everyone involved.
If you have children with autism, sleep struggles are likely something you’ve encountered. If you’re in the thick of it right now, I see you. It’s challenging. I get it.
So how common is this issue, and what steps can we take as parents to support our children in falling asleep more easily? Sleep is essential for their happiness, emotional regulation, and ability to manage daily life. Let’s explore why sleep can be so difficult for children with autism and, more importantly, what we can do to help.
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Table Of Contents
How Common Are Sleep Struggles in Children With Autism?
According to Sleep Foundation, studies suggest that between 50% and 80% of children with autism experience sleep difficulties. That’s a huge percentage, and it’s reassuring to know that if your child struggles with sleep, you’re certainly not alone.
Common sleep challenges for children with autism include:
- Difficulty falling asleep – Taking longer than expected to settle at night.
- Frequent night wakings – Waking up multiple times and struggling to get back to sleep.
- Early morning wakings – Waking too early and being unable to go back to sleep.
Some children experience one of these, while others struggle with all of them at different times. If you’ve ever felt like you’re back in the newborn stage, you’re not imagining it. The exhaustion is real.
Why Sleep Challenges Can Feel Even Harder
When you have a newborn, people expect you to be exhausted. Sleepless nights come with sympathy, understanding, and sometimes even offers of help. But when your child is older, there’s often a lack of understanding. You might face judgment, unhelpful advice, or even the assumption that your child should be sleeping better by now.
It’s important to remember that these sleep struggles aren’t a reflection of your parenting. Sleep challenges, especially for children with autism, come in waves. At times, it can feel like a specific sleep issue will last forever. But just as other phases have come and gone—whether it’s challenges with food, behaviour, or emotional regulation—this too shall pass.
What Causes Sleep Struggles in Children With Autism?
There are several factors that can impact sleep for children with autism. These include:
Worrying
Many children struggle with worries at bedtime, and this can become a vicious cycle. The worry about not being able to sleep can be the very thing keeping them awake.
I’ve explained to my children that we fall asleep. It’s not something we can force. The more we try to make sleep happen, the more elusive it becomes. Instead, we have to allow and ease into sleep.
Sensory Sensitivities
Many children with autism are extra sensitive to their environment. Certain fabrics, lighting, room temperatures, and even subtle background noises can make it harder for them to relax.
Blue Light and Screen Exposure
Exposure to blue light from screens before bed can disrupt melatonin production, making it harder to feel sleepy.
Food and Diet
Sugary foods, caffeine, and certain food intolerances can contribute to sleep struggles. Keeping an eye on what your child eats before bed can make a significant difference.
Practical Solutions to Help Kids With Autism Sleep Better
Every child is different, but here are some of the strategies that have worked for us.
1. Establish a Consistent Routine
Routine is everything. Just like when they were babies, a predictable bedtime routine helps signal that it’s time to wind down.
- Set a regular bedtime and wake-up time – Try to keep this consistent, even on weekends.
- Create a calming wind-down routine – This might include a warm bath, reading, or listening to quiet music.
- Reduce stimulation before bed – Avoid screens, bright lights, and anything too exciting close to bedtime.
2. Look at Food and Mealtimes
I always say that when babies struggle with sleep, one of the first things to check is their feeding routine. The same principle applies to older children.
- Avoid sugary snacks before bed – A sugar spike before bedtime can lead to restlessness.
- Have a set dinner time – A consistent evening meal can help regulate their body clock.
- Consider food intolerances – If your child has undiagnosed intolerances, this could be affecting their digestion and sleep.
3. Reduce Blue Light Exposure
If your child uses screens in the evening, activate Night Shift Mode (on Apple devices) to reduce blue light. This gives the screen a warmer tone, which can be less disruptive to sleep.
4. Create a Sleep-Friendly Environment
- Blackout curtains – These can be essential, especially in summer when it stays light later. If you don’t have blackout blinds, you can temporarily use tinfoil on the windows to block light.
- Declutter their bedroom – A calm, uncluttered sleep space can make a big difference.
- Adjust their bedding – Some children prefer soft, fluffy blankets, while others may find heavy weighted blankets more comforting.
5. Introduce Relaxing Activities Before Bed
- Audiobooks at slow speed – Putting audiobooks on 0.75 or even 0.5 speed makes them sound calmer and more relaxing.
- Gentle music or white noise – Some children find rhythmic sounds help them drift off to sleep.
- Weighted blankets – These can provide a sense of security and comfort.
6. Talk About Worries Earlier in the Day
Instead of bedtime becoming the time when all their worries spill out, try introducing a “peaks and pits” conversationearlier in the evening. This is where they share the best and worst parts of their day, giving them space to talk through any concerns before bedtime.
7. Try Magnesium for Sleep
I recently started using a magnesium sleep foot spray with my children, and it’s made a noticeable difference. Magnesium plays a key role in relaxation and sleep, and using a topical spray can help absorb it effectively.
I don’t know if it’s the placebo effect, if it’s the change in routine, or if it’s genuinely working—but I don’t care, because it’s helping. My children feel more settled, and bedtime has been much easier.
Final Thoughts
Sleep struggles can feel never-ending, but small changes can make a big difference. If your child is currently struggling, try experimenting with different strategies—routine, diet, environment, and relaxation techniques.
It’s easy to feel stuck in a cycle of sleepless nights, but just remember: this phase will pass. In the meantime, focusing on the small wins and making adjustments where possible can help make bedtime a much calmer experience for everyone.
Have you tried any of these strategies? What has worked for your child? Let me know in the comments.
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