Autism and Sleep: Common Issues and How to Improve Restless Nights

Updated on April 15, 2026 Listen to the Podcast

Ashley, grabbing her morning coffee at work, overhears a conversation between three young moms at the water cooler. They’re sharing their victories of babies finally sleeping through the night. With a chuckle, Ashley joins in, joking about how she’s forgotten what a full night’s sleep feels like. 

But behind her smile, there’s a lingering sense of exhaustion and frustration. As an autism mom, sleep struggles are still very much a part of Ashley’s everyday life. She may have older kids than these moms, but she can’t talk about the ordeal of not sleeping through the night as something in past tense. Ashley lives by a different set of rules (and milestones). Sleep, in her home, has been a long-term struggle.

How Common Are Sleep Problems in Children with Autism?

Ashley’s not alone. Sleep disturbances are extremely common among autistic children. Studies estimate that between 50% to 80% of children on the spectrum experience significant sleep problems. These range from trouble falling asleep to waking multiple times during the night. Research shows that autistic children are 2-3 times more likely to suffer from sleep disturbances compared to neurotypical children. These ongoing challenges not only affect the child’s development, mood, and learning, but also disrupt the entire family’s quality of life.

The Four Most Common Questions About Autism Sleep Problems

Here’s a roundup of the four most compelling questions people have regarding autism and sleep issues–and answers that help shed some light. 

1. Why Do People with Autism Have Difficulty Sleeping?

Although researchers have not pinpointed a single cause for sleep problems in children with autism, they have identified several factors that could be contributing. Here are five leading theories:

• Heightened sensitivity: Because children with autism often have increased sensitivities to sound, light, or touch, it can be more challenging for their brains to calm down enough to fall asleep.


• Abnormal melatonin production: Children with autism have trouble regulating the hormone involved in sleep, melatonin. This affects a person’s circadian rhythm (body clock).


• Difficulty reading social cues: Children with autism may have trouble making the connection between others in the house getting ready for bed and their own need to sleep. 


• Comorbid conditions and meds: Many children with autism have comorbid conditions, like GI problems, ADHD, asthma, epilepsy, or depression. Each of these is known to disrupt sleep, as do the medications that are used to treat them. Many autistic individuals in particular struggle with high anxiety levels, making it difficult to mentally “switch off” at night.


• Neurotransmitter abnormalities: Researchers hypothesize that neurotransmitter abnormalities in the brain may be responsible for reduced REM sleep and that kids with autism may experience up to 10% less REM sleep, which is the restorative stage of sleep essential to brain development. This also contributes to autism sleep regressions.


• Dependence on Routines: Disruptions to regular schedules can make it much harder to relax and fall asleep.

2. When Do Sleep Problems Start in Autism?

Do autistic babies sleep through the night? Essentially, they do. During the first few months of life, most developing babies ease into a normal cycle of sleep and wakefulness. They gradually grow out of the frequency of their daytime naps, and start sleeping for longer periods of time at night. 

Autistic babies show normal sleeping behavior until infancy, but at that point, many do not develop these mature sleep patterns in step with their peers. They may continue to have difficulty falling asleep or sleeping through the night, and the problem can persist long after these children start school.

3. What Types of Sleep Problems are Common with Autism?

Autistic children and adults can experience various sleep-related issues, including:

• Sleep-onset insomnia: This means having a hard time falling asleep. It’s the most common sleep issue described by parents of children with autism. 


• Circadian rhythm disorders: These are irregular sleep-wake cycles where night and day schedules are flipped.


• Sleep apnea: This is when a child’s breathing is repeatedly disrupted, causing multiple partial awakenings. Snoring that is accompanied by pauses in breathing or gasping may be a sign of sleep apnea. 


• Bedwetting: Late potty training and difficulties with potty training are common in autistic children. Some children wake up when they wet their bed. Some children wake to go to the bathroom, and then can’t fall back asleep. 


• Sleepwalking, nightmares, and autism night terrors (AKA sleep terrors): Sleepwalking is when a child walks around the room or house while being neither fully awake or asleep. Nightmares are bad dreams that may awaken kids and scare them enough to not be able to fall back asleep. Autism and night terrors involve episodes of intense panic or fear within the sleep-state (similar to nightmares but not connected to dreams). Without structured routines and sleep interventions, these problems can persist, leading to chronic fatigue and increased behavioral challenges. 


• Rhythmic movement disorder: These are rhythmic head or body-rocking movements that happen just before or during sleep.


• Restless leg syndrome: This neurological condition is characterized by an irrepressible urge to move the legs in an effort to stop a tingling feeling when falling asleep.


• Hypersomnia: This term refers to a number of conditions where a person sleeps more than normal or feels excessively tired during the day. 

4. What Are the Consequences of Poor Sleep for Autistic Individuals?

Poor sleep can have a major impact on behavior, mood, and cognitive development in autistic individuals. It can lead to increased irritability, heightened anxiety, and difficulty focusing, all of which can make daily activities even more challenging. For autistic children, this makes learning, socializing, and emotional regulation even more difficult. Issues like aggression, hyperactivity, and depression can be exacerbated, while OCD and compulsive rituals might become more prominent. 

Long-term sleep deprivation contributes to developmental delays and exacerbates autism-related symptoms. For families, the stress of nightly disruptions can lead to parental exhaustion and strained family dynamics.

How Does Lack of Good Sleep Affect Autism?

If your child regularly has trouble falling asleep or wakes up frequently during the night, he or she may have a sleep disorder. Make a doctor’s visit to seek clarification. 

Many parents keep a one-week sleep diary to track how much and when their child is sleeping. By writing down your child’s sleep behavior, you might start to see a pattern or notice something in the environment that could be affecting their sleep.

Here are the recommended hours of sleep needed per night, by age:

• Ages 2-3: 12-14 hours


• Ages 4-5: 10-12 hours


• Ages 6-12: 10-11 hours


• Ages 13-18: 8-9 hours


• Ages 18+: 7-8 hours

How Do Researchers Assess Autism and Sleep Issues for Toddlers?

Sleep difficulties in autism are assessed using a mix of subjective reports and objective testing, including:

• Sleep Diaries: Parents or caregivers log sleep patterns.


• Questionnaires: Validated tools measure common sleep concerns.


• Polysomnography: A formal sleep study that tracks brain activity, breathing, and muscle movement.


• Actigraphy: A wearable device that tracks movement and sleep patterns over days or weeks.

How to Get an Autistic Child to Sleep Through the Night

There is no single fix for sleep issues with autism, but several strategies can help. Here are the fundamentals for establishing good sleep hygiene: 

• Sleep environment: Create a peaceful sleep environment by ensuring your child’s bedroom is dark, quiet, and cool. Consider using blackout curtains to block outside light, a weighted blanket to provide comfort, and calming scents like lavender to promote relaxation.


• Bedtime routine: Try to stick to the same bedtime routine each night, 20-30 minutes before bedtime. This includes a bath/shower, brushing teeth, donning favorite pajamas, snuggling favorite stuffed animals, reading bedtime stories, or using the white noise machine. Make sure your child goes to bed and wakes up at the same time every day.


• Read social stories together: Social stories are an easy and effective way for teaching kids to identify bedtime cues while reinforcing the idea of bedtime routines.


• Avoid electronics (phones, tablets, TV, video games): Many devices can be over-stimulating and their light can interfere with the body’s production of melatonin.


• Limit late naps: Naps are helpful for preschool children, but shouldn’t be taken too late in the afternoon as they can interfere with bedtime.


• Teach how to fall asleep alone: It’s important for your child to learn the skill of falling asleep without parents. This will help ensure that they can self-soothe back to sleep if they awaken in the middle of the night. 


• Exercise: Daytime exercise can make it easier to fall asleep and lead to deeper sleep. Just don’t schedule exercise too close to bedtime as it can be over-stimulating. 


• Use relaxation techniques: Giving a gentle back massage, leading a guided meditation, or adding lavender oil to a child’s warm bath water are all helpful for calming the senses.


• Limit liquids and caffeine: Drinking less before bed can help prevent bedwetting. Also, avoid caffeine close to bedtime (soda, coffee, tea, and chocolate). 


• Avoid sudden transitions: Prepare your child for bedtime by reminding them that it’s coming up. This will prevent them from getting irritated by a sudden transition. 


• Cognitive-Behavioral Therapy: This method can reduce anxiety and bedtime stress.

Besides these active measures, there are also a myriad of sleep products and treatments to help autistic individuals sleep better: 

• Melatonin supplements: Melatonin helps children with ASD fall asleep, on average, 28 minutes faster, and sleep 21 minutes longer. Ask your doctor about giving a melatonin supplement before bed. 


• White noise machine: This is great for kids with noise sensitivity, as it blocks distracting household sounds when kids are falling asleep. A phone app with nature sounds or soothing music can do the trick as well. 


• Weighted blankets: Weighted blankets can work wonders for restless kids. Sensitive kids often find the warm, constant, deep pressure to be calming to the nervous system throughout the night.  


• Anti-snoring devices: Children who snore may find relief from anti-snoring mouthpieces (fitted by dentists), anti-snoring nasal plugs, or anti-snoring pillows. 


• Medications: Consider using this treatment only when other approaches fail, and strictly under a doctor’s care.

Would Better Sleep Improve Quality of Life for Autistic Individuals?

Absolutely. Improved sleep has a transformative impact on both autistic individuals and their families. Benefits include:

• Better mood and emotional regulation


• Improved focus and learning ability


• Reduced anxiety and meltdowns


• More energy for social interaction and play


• Less stress for parents and siblings

For children, better sleep can enhance school performance, therapy progress, and independence. For parents, well-managed sleep routines reduce caregiver burnout and allow for more quality family time. In the long term, addressing sleep is a key factor in supporting autistic individuals’ overall development and well-being.

Here’s to a Good Night’s Sleep

If kiddo isn’t sleeping well, there’s a good chance you aren’t either. One recent study has shown that autism parents sleep less, have poorer sleep quality, and wake up earlier than parents of children without autism. AngelSense is a strong advocate for autism parents finding an online forum or community and getting the support they need–especially when attempting to improve sleep. 

Improving sleep for your child may take time, but there is hope. With the right strategies, you can make significant progress and soon be sharing your successes, too. Here’s wishing you good night, sleep tight, and don’t let the bedbugs bite!

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