Looking for the best way to help your autistic child sleep? I feel you. Getting my son to sleep at all (let alone in his own bed) hasn’t been easy. My child’s sleep problems led to years of sleep deprivation that nearly broke my entire family. So, if you’re searching for sleep solutions for your autistic child, know that I get the desperation.
In this post, let’s talk about how to get an autistic child to sleep.
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Seek Professional Medical Advice
I am not a doctor. This is NOT medical advice. I’m an educator with a passion for learning, health, and supporting the neurodivergent community.
As such, this is for educational purposes only. I encourage you to learn as much as you can by researching, reading, and seeking the insight of trusted experts. Always discuss healthcare decisions with your trusted healthcare provider.
Autism and Sleep: Where Are We Going?
Let’s begin with nine practical suggestions to help your autistic child sleep. And while we’ll talk about creating a healthy bedtime routine, hear my heart. Exhausted Friend, please know that I don’t make any sleep suggestions casually. This can be a tough process. I get it and am with you.
Next, we’ll delve into critical information to give you a broader picture of sleep and autism.
- Consequences of sleep deprivation,
- Benefits of sleep on the nervous system,
- Signs of sleep deprivation in children,
- Types of sleep disorders,
Finally, we’ll also explore the sleep cycle including:
- Circadian rhythms,
- The role of neurotransmitters like melatonin and serotonin in sleep regulation,
So, without any more delay, let’s jump into practical tips to improve your child’s sleep quality.
9 Solutions to Improve Your Child’s Sleep
Good sleep hygiene sounds easy in theory. However, neurodivergent children and parents have to work hard at virtually everything. Every. Single. Day.
This means that your and your child’s capacity to create the perfect bedtime routine is no easy feat. That’s ok. Start small.
Choose one thing to add to your nighttime routine. Do that one thing on a regular basis and slowly add more strategies to support a positive bedtime routine.
Now, let’s explore 9 practical strategies for supporting your child’s bedtime routine and sleep patterns.
1. Relax on the “Regular Bedtime Routine”
I see the phrase “regular bedtime routine” and my blood starts to boil. Why?
Because establishing a consistent sleep schedule with a fixed bedtime can feel like stapling jello to a wall. It’s yet another battle on top of all the daily battles you’re dealing with as a parent of a neurodivergent child.
I get it and I’m frustrated with you at the flippant way that “experts” throw out advice as if you hadn’t already tried it with your autistic child. Friend, let’s start with this. I hear you loud and clear.
Yes. We know that healthy sleep hygiene starts with a regular bedtime routine. Yes, routine and predictability can be reassuring for autistic kids. We get it.
However, this is not always feasible and often, it’s not even attainable. Do your best and give yourself lots of grace as you work to slowly establish healthy sleep habits.
2. Create a Relaxing Sleep Environment
Make your child’s bedroom a calm and sensory-friendly space. That starts with knowing your child’s sensory sensitivities.
Switch from Blue to Red Light
For example, exposure to bright lights (particularly blue light) at night can be extremely damaging to sleep routine and circadian rhythm. Because of this, it’s important to use soft lighting and soothing colors.
If your child needs a night light, consider using a red light. Red lights can provide the light your autistic child needs without damaging melatonin levels. We switched to these red-light nightlights in our home.
Consider the Impact of Noise on Sleep
Further, consider using a white noise machine or fan. A sound machine can be used to block out extraneous auditory input that may be impacting your child’s ability to relax into sleep.
Another option I like quite a bit is using binaural beats to support deep sleep. Binaural beats use specific sound frequencies to support a regulated nervous system. When listening to binaural beats, your child will need to wear comfortable sleep headphones like this pair of headband headphones.
Blackout Curtains
Blackout curtains support the dark environment needed for healthy sleep. Science tells us that sleeping in pitch darkness is ideal as our eyelids are unable to block light completely.
Get some blackout curtains if at all possible. In my home, we use these blackout curtains (bonus… they come in a variety of colors).
3. Limit Screen Time
Many autistic children use electronic devices as a self-regulation tool. This is valid and important to consider. As such, this next suggestion may not be an easy one. This is especially true for autistic children with a PDA profile.
I get it 100%. Do your best to partner with your child to limit screen exposure in the evenings. Often, the best way to get your child on board is to explain the why.
Why does screen exposure, especially at night, cause sleep disturbances? Blue light emitted by screens can interfere with melatonin production which destroys sleep.
4. Calming Activities
Encourage your child to develop a daily routine that includes calming activities in the hours leading to bed. For example,
- Reading or listening to audiobooks,
- Drawing,
- Working on puzzles,
- Playing with kinetic sand,
- Listening to calming music
In the end, my greatest suggestion is to partner with your child to create a soothing evening experience that works for them.
5. Sensory Diet
Develop an appropriate daily sensory diet tailored to your child’s needs. Some autistic children and teens may benefit from activities that provide sensory input to help them relax before bedtime.
A weighted blanket offers calming proprioceptive sensory input that can support a better night’s sleep. Again, partner with your child by explaining the why and helping them understand the impact of their sensory needs on their brain.
6. Diet and Hydration
Dehydration can disrupt sleep and negatively impact mental health. Ensure your child is well-hydrated throughout the day, but limit fluids in the evening to prevent nighttime awakenings.
7. Consider a Sleep Supplement
In my home, we’re big on quality supplementation to support our neurodivergent nervous systems. That includes using specific minerals and other herbs to support sleep. For example, we’ve used the following sleep supplements.
- Magnesium
- L-Theanine
- Ashwagandha
- Tired Teddies
- This supplement uses a minuscule amount of melatonin (.3 mg) in combination with herbs. It worked beautifully for my oldest ADHD child who experienced a year of insomnia.
Always consult with your child’s healthcare provider about the use of supplements to support the sleep-wake cycle.
8. Consult a Specialist
If your child continues to struggle with sleep, consult with a sleep specialist or developmental pediatrician. A sleep specialist may suggest a sleep study to rule out sleep apnea, restless leg syndrome, or other sleep disorders.
Working with a private occupational therapist is another way to get a better understanding of what’s going on in your child’s nervous system. Neurodiversity-affirming professionals can be the best members of your autistic child’s support team.
9. Use Touchpoint Solutions
Touchpoint Solutions is an amazing emotional regulation tool that we use in our family. These electronic wearables use science-backed technology to reduce stress and improve sleep.
My youngest child’s routine includes wearing his Touchpoints every night before bed. He typically falls asleep within 30 minutes of wearing them using the sleep setting.
The Consequences of Sleep Deprivation
Now, let’s explore the profound consequences of sleep deprivation. When a child, especially an autistic child, consistently struggles to get a good night’s sleep, life can feel unbearable.
Long-term sleep deficits can have significant repercussions on your child and the entire family. Specifically, it can negatively impact physical, emotional, and cognitive well-being.
1. Cognitive Impairments
Sleep deprivation can lead to impaired cognitive function, making it difficult for your child to focus, learn, and solve problems. This can have a direct impact on their ability to participate in school and other activities.
Research suggests that sleep deprivation specifically impacts the prefrontal cortex area of the brain. The PFC is responsible for executive function skills that are often delayed in ADHD and autism.
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2. Emotional Instability
Lack of sleep can cause mood swings and emotional regulation challenges. Your child may become irritable or anxious.
Further, when kids spend less time sleeping, they may be more prone to meltdowns (autism meltdowns are NOT tantrums.) This can further exacerbate challenges they may face in social situations with neurotypical peers and adults.
3. Increased Anxiety
Sleep deprivation can intensify anxiety symptoms across the board whether neurodivergent or not. Anxiety may already be a common concern for autistic children, and a lack of sleep can make it more challenging to manage.
Because of the devastating impact anxiety can have on autistic people, getting better sleep is of vital importance.
4. Aggravation of ADHD Symptoms
Autistic children are more likely to experience symptoms of Attention Deficit Hyperactivity Disorder (ADHD). Further, when they don’t get enough sleep, these ADHD symptoms are often exacerbated. Some of these exacerbated ADHD
- Emotional Regulation
- Focus
- Attention
- Impulsivity
5. Behavioral Problems
Children who have trouble sleeping may exhibit challenging behavior. And unfortunately, this can affect family dynamics and lead to added stress for parents and kids alike. It’s important to understand that behavioral issues are often rooted in underlying issues that when addressed can lead to huge improvements.
Sleep’s impact on outward behavior is a good reminder to look for the root issues behind challenging behaviors.
6. Disrupted Emotional Regulation
Sleep is essential for emotional regulation. Without adequate rest, your child may struggle to manage their emotions, which can be particularly challenging for sleep-deprived older children.
7. Impaired Physical Health
Prolonged sleep deprivation can weaken the immune system, making your child more susceptible to illness. It can also lead to weight gain and an increased risk of chronic health conditions.
The Benefits of Sleep on the Nervous System
To emphasize the importance of sleep for your autistic child’s well-being, let’s discuss the impact sleep has on the nervous system. Stating the obvious with this one. Adequate, restful sleep offers countless benefits such as:
1. Brain Development
Sleep is crucial for brain development, and it plays a role in synaptic plasticity, memory consolidation, and overall cognitive growth.
2. Emotional Regulation
A well-rested nervous system is better equipped to manage emotions and stress. This is particularly significant for children living in a world designed in opposition to them and are under unimaginable daily stress. Autistic children and adults must often engage in masking as a means of survival.
When lacking sleep, these children are at greater risk for heightened sensory overload and emotional sensitivities.
3. Learning and Memory
Sleep is essential for memory consolidation and information retention. In the end, this ensures your child can learn and retain new skills and knowledge effectively. If your autistic child is struggling to learn, it’s a good idea to prioritize supporting sleep.
4. Stress Reduction
Quality sleep helps regulate stress hormones, reducing anxiety and promoting overall emotional well-being.
5. Immune System Support
A well-rested child is more resilient to illnesses, allowing them to engage in social and educational activities with less risk of infection.
Identifying Signs of Sleep Disturbances in Children
Now that we understand the importance of sleep and the consequences of sleep deprivation let’s take a closer look at the signs of sleep deprivation in children, particularly in autistic individuals. Recognizing these signs is crucial for early intervention and improving your child’s sleep patterns.
1. Mood Changes
Frequent irritability, frustration, or emotional outbursts can be indicators of sleep deprivation.
2. Anxiety
An increase in anxiety or heightened sensitivity to sensory stimuli may result from poor sleep.
3. ADHD Symptoms
Sleep-deprived children may struggle with attention and impulse control, mimicking ADHD-like symptoms.
4. Behavioral Problems
Aggressive behavior, tantrums, or defiance may become more frequent in children with poor sleep.
5. Emotional Regulation Issues
Difficulty managing emotions, especially negative ones, is a common sign of sleep deprivation.
6. Daytime Sleepiness
It may seem obvious that when they don’t get much sleep, they’ll experience daytime sleepiness. That’s certainly true. However, it’s not uncommon for sleep-deprived young children to express that sleepiness through the behaviors listed above.
In our experience, my son’s sleep deprivation led to frustration, meltdowns, delayed speech, and ADHD symptoms.
For autistic children who already struggle with these challenges, getting a decent night’s sleep is essential. When we finally met with my child’s doctor, she was clear that the first step was to address my child’s sleep.
What a difference that made!
Types of Sleep Disorders and Autism
While some autistic children may have general sleep issues, it’s essential to recognize different types of sleep disorders that can affect them. Here are some common sleep disorders in autistic children and their impact.
1. Insomnia
Autistic children may have difficulty falling asleep or staying asleep, which can lead to sleep deprivation and its associated challenges.
2. Sleep Apnea
Sleep apnea is a sleep disorder in which a person has a hard time breathing during sleep. It’s characterized by loud snoring and is one of the common issues prevalent in autistic children. As such, it can result in frequent awakenings and poor sleep quality.
3. Restless Legs Syndrome
Autistic children may be more susceptible to restless legs syndrome, which can disrupt sleep patterns.
4. Circadian Rhythm Disorders
Having an Autistic brain can affect circadian rhythms, leading to sleep-wake cycle disturbances. Addressing these disturbances can be key to improving sleep problems related to dysfunctional melatonin levels.
5. Sensory-Related Sleep Issues
Occupational Therapist, Robin Abbott, author of Sound Advice: How to Help Your Child with SPD, ADHD, and Autism from the Inside Out, has noticed four sensory-related sleep problems in children.
- Vestibular Hyposensitivity
- Vestibular Hypersensitivity
- Auditory Hyposensitivity
- Auditory Hypersensitivity
She offers much insight into the sensory reasons your child may not be sleeping in the middle of the night. Read more about that in Sleep Problems in Kids: What You Need to Know.
Understanding the Sleep Cycle
To help your autistic child fall asleep and stay asleep, it’s crucial to understand the sleep cycle and the role of circadian rhythms. The typical sleep cycle consists of two main phases.
- Rapid Eye Movement (REM)
- Non-Rapid Eye Movement (NREM) sleep
REM sleep is when dreaming occurs, and it is essential for emotional processing and memory consolidation. NREM sleep is restorative and helps with physical growth and healing.
ADHD Paralysis Freeze
While ADHD paralysis is not considered part of the formal diagnostic criteria, it’s a common experience of adult ADHD.
For those of us with ADHD, keeping up with our daily tasks seems daunting. However, when we experience periods of stress, those responsibilities can feel insurmountable. To be honest, it can be any particular task that throws us into a loop.
Just the perception of something being “hard” can be enough for the amygdala to perceive it as a threat and therefore, shut down all functioning. This freeze response is controlled by a much stronger lower brain.
Quick Tutorial: ADHD Paralysis
Watch this quick ADHD Paralysis tutorial on A Heart for All Students channel.
Let me set the stage for you…
What Does ADHD Paralysis Look Like?
ADHD paralysis can look different depending on the person and the situation. It can look like this:
- Zoning out
- Spinning in circles in the middle of a messy kitchen or home because you don’t know where to start.
- Jumping from thing to thing never completing any one specific task
- Putting off a hard decision until “later”
Further, it’s often broken into three types.
- Choice Paralysis
- Struggling to make important decisions
- Task Paralysis
- Challenges beginning simple tasks
- Mental Paralysis
- When the brain receives too much information at one time. Competing thoughts, ideas, emotions, and demands, cause a virtual shutdown and you can no longer communicate.
Though young children may not use the phrase ADHD paralysis, they often experience it as a daily ADHD symptom.
What are Circadian Rhythms?
Circadian rhythms are the body’s internal biological clock. These biological rhythms regulate when you feel awake and when you feel sleepy. Disruptions in circadian rhythms can result in sleep difficulties.
Melatonin, a hormone produced by the pineal gland in response to darkness, plays a critical role in regulating sleep and wake cycles. Serotonin, another neurotransmitter, influences mood and can impact sleep when imbalanced.
Recap: How to Get an Autistic Child to Sleep
I understand the unique challenges that come with raising an autistic child, especially when it comes to sleep. Sleep problems are common in Autistic children, and many parents face the daily struggle of helping their child fall and stay asleep.
Ultimately, sleep is a fundamental aspect of your child’s physical and emotional well-being. Autism may present unique challenges, but with patience, understanding, and a tailored approach, you can support your child’s sleep quality.
About the Author:
Lindsay is a trauma-informed educator with a Master’s Degree in Teaching. Her mission is to support moms to equip neurodivergent kids (ADHD, Autism, Dyslexia, Anxiety) to thrive as exactly who they’ve been created to be. Wait until you hear the story that led to it all…
