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Autism and Sleep: Why We Struggle and What Can Help


Sleep difficulties are common among autistic children and adults. Research shows that autistic people are more likely to experience disrupted sleep compared to non-autistic people, with some studies suggesting that up to 80% of autistic individuals face sleep challenges. This can lead to daytime fatigue, difficulty concentrating, and even the increase in symptoms of co-occurring conditions like anxiety and depression.


In this article, we explore some of the reasons why sleep can be more challenging for autistic people and provide practical strategies to help improve sleep quality.


Why Do Autistic People Struggle With Sleep?


There are several reasons why autistic people can experience difficulties with sleep. Understanding these factors can help in finding the right strategies to improve rest. Some of the most common causes include:


  • Sensory sensitivities

  • Anxiety and other co-occurring conditions

  • Differences in sleep cycles

  • Melatonin regulation


The infographic below, from Neurodivergent Insights, summarises some interesting statistics. Follow this source link for the original infographic and links to the underpinning research: Neurodivergent Insights.


Source: Neurodivergent Insights

How Sleep Problems Impact Daily Life


Sleep issues don’t just leave people feeling tired—they can have a serious impact on daily life. A lack of quality sleep can make it more difficult to manage sensory sensitivities, regulate emotions, communicate, learn, and focus on tasks. Addressing sleep problems can therefore make a big difference in overall wellbeing for autistic people.


Practical Tips for Better Sleep


The good news is that there are steps you can take to improve your sleep quality. Below are some practical strategies that can help:


  1. Establish a Consistent Sleep Routine


Try to go to bed and wake up at the same time every day—even on weekends. A regular schedule helps regulate your body’s internal clock, making it easier to fall asleep at night.


  1. Create a Relaxing Pre-Bed Routine


Spend the 30-60 minutes before bed doing something calming to signal to your body that it’s time to sleep. Activities like reading, journaling, or gentle stretching can help.


  1. Avoid Stimulants


Caffeine, alcohol, and certain medications can disrupt your ability to sleep. It’s best to avoid stimulants, especially in the afternoon and evening. Additionally, avoid screens (phones, tablets, etc.) at least an hour before bed, as the blue light they emit can interfere with melatonin production.


  1. Optimise Your Sleep Environment


Your bedroom should be cool, dark, and quiet. If sensory issues make this difficult, consider using a sleep mask or blackout curtains to block light, and earplugs or a white noise machine to drown out sounds.


  1. Move Your Body During the Day


Regular physical activity can help improve sleep, but it’s important not to exercise too close to bedtime as it might make it harder to fall asleep. A walk or some light exercise earlier in the day can help your body feel ready for rest at night.


  1. Don’t Stay in Bed if You Can’t Sleep


If you’ve been trying to fall asleep for more than 30 minutes without success, get out of bed and do something relaxing, like reading or listening to calming music. When you feel sleepy, try going back to bed. Lying in bed awake can sometimes create stress, making it even harder to fall asleep.


Final Thoughts


Small changes in routine and environment can significantly improve sleep quality, helping you feel more rested and improving your overall wellbeing. That said, if sleep difficulties persist despite trying these strategies, it may be helpful to consult your GP for further guidance.

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