Struggling with Sleep? Here Are Some Practical Strategies to Improve Sleep in Children with Autism (ASD) 

Struggling with sleep challenges in children with autism? You are not alone. Learn practical, evidence-informed strategies to improve sleep routines, reduce bedtime resistance, and support better rest for children with ASD.

Why Sleep Challenges Are Common in Children with Autism 

Sleep difficulties are very common in children with Autism Spectrum Disorder (ASD). Research shows that many children with autism experience challenges such as difficulty falling asleep, frequent night waking, early morning waking, or irregular sleep patterns. 
 
Sleep differences in ASD are often linked to sensory sensitivities, anxiety, differences in melatonin regulation, difficulty with transitions, and challenges with self-regulation. Understanding the root causes can help families move from frustration to practical solutions. 

Common Sleep Difficulties in Autism

Children with autism may experience: 
– Difficulty falling asleep (long sleep latency) 
– Frequent night waking 
– Early rising 
– Bedtime resistance 
– Needing a parent present to fall asleep 
– Sensitivity to light, sound, or textures 

Children with autism may experience: 
– Difficulty falling asleep (long sleep latency) 
– Frequent night waking 
– Early rising 
– Bedtime resistance 
– Needing a parent present to fall asleep 
– Sensitivity to light, sound, or textures 
 
Each child is different, which means sleep strategies must be individualized. 

Practical Strategies to Improve Sleep in Children with Autism 

Improving sleep takes consistency and patience. Below are evidence-informed strategies that pediatric therapy teams often recommend. 

1. Create a Predictable Bedtime Routine 

A consistent, calming bedtime routine helps signal to the brain that sleep is coming. Aim for the same routine in the same order each night. 
 
Examples: 
– Bath 
– Pajamas 
– Quiet activity (book or calming music) 
– Lights dimmed 
– Bed 
 
Visual schedules can be especially helpful for children with ASD who benefit from predictability. 

2. Address Sensory Sensitivities 

Sensory processing differences can significantly impact sleep. Consider: 
– Blackout curtains if sensitive to light 
– White noise machines if sensitive to unpredictable sounds 
– Removing itchy tags or uncomfortable fabrics 
– Trying deep pressure items (if the child finds them calming) 
 
A sensory-friendly sleep environment often reduces bedtime resistance. 

3. Support Self-Regulation Before Bed 

Children with ASD may need support regulating their nervous system before sleep. Try: 
– Gentle stretching 
– Slow rocking 
– Deep breathing exercises 
– Calm, rhythmic activities 
 
Avoid high-energy or screen-based activities at least one hour before bed. 

4. Limit Screen Time in the Evening 

Blue light from tablets, phones, and TVs can interfere with melatonin production. Ideally, screens should be turned off at least 60 minutes before bedtime. 
 
Replacing screens with calming routines improves sleep quality over time. 

5. Gradually Reduce Sleep Associations 

If a child needs a parent present to fall asleep, gradual fading strategies can help. This might include: 
– Sitting next to the bed instead of lying down 
– Moving the chair slightly farther away every few nights 
– Offering reassurance with minimal interaction 
 
Consistency is key. 

6. Maintain Consistent Wake-Up Times 

Even on weekends, try to keep wake-up times within 30–60 minutes of the usual schedule. Regular wake times help regulate the body’s internal clock. 

When to Seek Professional Support 

If sleep difficulties are ongoing, severe, or affecting family well-being, consider consulting a pediatric Occupational Therapist or paediatrician. 
 
Professional support may help address anxiety, sensory regulation needs, or medical factors that contribute to sleep challenges. 

Final Thoughts 

Sleep challenges in children with autism are common however, they are manageable with the right supports in place. By creating predictable routines, addressing sensory needs, and building regulation skills, families can gradually improve sleep quality. 
 
Better sleep supports learning, emotional regulation, and overall well-being, for both the child and the entire family. Contact us today to schedule an initial assessment with one of our pediatric Occupational Therapists! https://swifthealth.ca/connect/.