How To Get An Autistic Child To Sleep – Advice for Parents

Autism spectrum disorder (or ASD) is a neurological and developmental disorder^[1]. On the surface, it affects how people interact with others, including how they communicate, learn, and behave. Internally, it can affect how people process emotions and how sensitive they are to external sounds or sensations.
Autism is considered a developmental disorder because symptoms typically don’t appear until after two years old1. If your child is over the age of two, though, and exhibits some of the following symptoms, they may fall somewhere on the autism spectrum:

• Difficulty communicating and interacting with people
• Restricted interests
• Repetitive behaviors
• Little or inconsistent eye contact
• Appearing not to listen or look at people who are speaking
• Not responding to their name
• Infrequently sharing their feelings, interests,
• Difficulty with back-and-forth conversations
• Displaying facial expressions or movements that don’t match what’s being said
• Having trouble understanding another person’s point of view
• Difficulty adjusting behaviors to social situations
• Difficulty in making friends
• Having a remarkable memory
• Strong visual or auditory learners
• Excelling in math, science, music, or art^[2]

While ASD can be diagnosed by the age of two, many children do not receive a final diagnosis until they’re older^[2].
If you think your child might be on the autism spectrum, talk to your doctor. There are several steps to formally diagnosing a child, including developmental monitoring, developmental screening, and developmental diagnosis^[2]. An early diagnosis^[3] can help equip you and your child with the tools they need to be happy and healthy.

Tips to Get Autistic Kids to Sleep

Regular Bedtime Routine

An established bedtime routine is helpful for anyone. A routine helps signal the body that it’s time for bed, and it can be soothing for someone who’s trying to make sense of all the stimuli around them.
The important thing to remember with this tip is to have a set ritual that’s in a specific order. You can make a chart with pictures for your child to follow or create a checklist, so they feel a sense of accomplishment at the end of the day.
Be sure to stick to the routine, as children with autism have been shown to respond well to consistent routines^[10]. Conversely, deviating from a routine may cause an autistic child anxiety or bedtime tantrums.

Eliminate Screen Time

There are two key reasons to eliminate screen time at night:

1. The blue light from the screen disrupts the production of melatonin. This hormone is necessary for sleep, and as mentioned, there is some evidence that autistic people are already low in this hormone^[7].
   

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2. Exposure to a screen, whether it’s watching a video or playing a game, will keep their mind active and occupied when instead, it should be winding down for bed.
   

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Make sure they have put away all screens at least one hour before bedtime. If an hour isn’t possible, 30 minutes is okay too.
Find Out More: The Link Between TV and Children’s Sleep Habits and Best Blue Light Blocking Glasses

Avoid Rowdy Play

Again, as bedtime approaches, an autistic child should be winding down, not getting riled up. Even though it may be fun and playful, ticking, wrestling, roughhousing, or any activities that get the heart rate up should be avoided for at least one hour^[11] before bedtime. Playful activities are still highly recommended, but for daytime only.
Instead of rowdy play, plan other activities that are quiet and peaceful. Perhaps coloring, cuddling the pet, or reading a bedtime story together can help prepare your little one for bed.

Quiet Activities

Planned quiet time should be part of the nightly ritual. This might include reading before bed, though we recommend avoiding any scary or stressful bedtime stories.
Many autistic children can get anxious^[12] with information or sensory overload, so be sure to keep this in mind when finding a relaxing, quiet activity. It may take some trial and error to see what works best for your child.

Bath or Shower

Baths and showers can be soothing for some children. Plus, quickly raising and then lowering the core body temperature can help induce drowsiness^[13].
That said, some children with autism and sensory issues do not enjoy bathing and this could be upsetting enough to delay sleep^[12]. For these kids, bathing or showering earlier in the day may be preferable.
Read more about showering before bed here.

Pressure Touch

Deep-pressure touch has been shown to help relax and calm^[14] children on the autism spectrum. You can do this^[15] by hugging, squeezing, or massaging your child, or for those who don’t like touch, let them wear something weighted like a weighted blanket or vest. You can also try placing a weighted beanbag or heating bag on their chest.
Pressure touch works by balancing a person’s proprioceptive sense, which means to know where they are in space^[15].

Soft Musical Background

Play some gentle, relaxing music in the background while your child is winding down for the night. Experts recommend^[16] something that has a predictable rhythm and preferably a tune that’s instrumental rather than someone singing. Both YouTube and Spotify have collections of calming music specifically for children with autism.

Try a Light Snack

It’s advised that you don’t give your child a heavy meal or large snack late at night. However, going to bed hungry can make sleep more difficult and lead to overeating and behavioral issues the next day.
If your child needs a late-night snack, a light snack made up of complex carbohydrates^[17], like oatmeal or whole wheat toast, can help your child fall asleep more easily since these serotonin levels.

Creating a Relaxing Sleep Environment

Everyone needs a relaxing sleep environment at night, but children who are very sensitive to their environment will especially need this. You should surround them with the things they love. A soft blanket, a favorite stuffed animal, and a glowing nightlight can all help an autistic child fall asleep and stay in bed all night.

Comfortable Bedding

As many as 90 percent^[18] of autistic people are sensitive to sounds, sights, tastes, smells, or touch. If your child is sensitive to touch, you’ll want to make sure their bedsheets, covers, and pillows are soft, cool, and clean. Look for sheets that are made of natural fabric, like cotton, eucalyptus, or bamboo.
Your child’s pillow should also be carefully considered, and it should be comfortable for their sleep position. For example, a child who’s a stomach sleeper should have a flat pillow, whereas back and side sleepers need a bit more support to remain comfortable. We typically recommend medium-loft pillows for back sleepers and higher-loft pillows for side sleepers.
Read More: Our list of Best Pillows for Back Sleepers and Best Pillows for Side Sleepers

Weighted Blanket

A weighted blanket is a good way to apply deep pressure, just like a hug or massage. In fact, a 2021 study^[19] found that weighted blankets improved morning mood and significantly decreased the time it took for autistic children to fall asleep.
When you’re shopping for a weighted blanket for your child, be sure to look for options with non-toxic filling and ones that can be washed. You’ll also want to factor in the right weight for your child. Typically, the formula is 10 percent of their body weight.

Night Lights

It’s not unusual for children to be afraid of the dark, and a nightlight could help, especially for children on the spectrum. We suggest finding one that is dim and emits a red or orange color. A light that’s too bright, or blue or white in tone, may keep your child awake.
See Our Guide: Best Night Lights for Toddlers

White Noise

Since so many people with autism are sensitive to sounds^[18], any little noise at night might be enough to keep your child awake. A white noise machine can block out these distracting noises by combining all the sound frequencies into a soothing hum. There are also white noise machines available that have relaxing nature soundscapes, calming music, or guided meditations.

Comfortable Mattress

Take a look at your child’s existing mattress and check for wear and tear, sagging, and odors. If your child’s mattress is uncomfortable, it will certainly affect their ability to get a peaceful night of rest.

More: Best Kids Mattress

Bedtime Clothing

Scratchy and tight clothing can be a major trigger for people with sensory issues^[12]. Make sure your child’s pajamas are not too tight or too warm, and preferably, they should be made from something soft and breathable like cotton or bamboo. You may also want to get clothing that doesn’t have noticeable seams, has no bows or tags, or if they do, remove the tags from the clothing yourself.
Also, notice if your child seems to be removing their pajamas during the night; this is a good indicator that their bedtime clothing is too warm.