12/23/2025
Sleep is one biggest struggles for many, but here is some helpful advice
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Sleep is one of the most misunderstood parts of autistic life.
Research consistently shows that autistic individuals are far more likely to experience chronic insomnia, delayed sleep onset, fragmented sleep, and irregular circadian rhythms.
Autistic brains often stay in a heightened state of alertness due to things like sensory sensitivity, anxiety, and perseverative thinking.
And then for some, myself included, there’s the rebound effect.
(Hence my bangs demonstrating just how good I slept 😅)…
After prolonged periods of poor or absent sleep, the body eventually crashes.
So if your person struggles with sleep, here’s some general best practice:
▪️Prioritize predictable routines
▪️Build in enough stimulation and movement during the day.
Many autistic children and adults are far more sedentary than their nervous systems are designed for…especially when support needs, screen time, or limited access to inclusive activities reduce opportunities for movement. When the body doesn’t get enough physical input, the brain often stays alert at night.
▪️Reduce sensory input at night (lighting, sound, clothing, temperature)
▪️Support regulation before bedtime, not just at bedtime (for some this looks like quiet time, for others, exercise can be helpful)
To parents dealing with sleepless nights:
Sleep deprivation is brutal, and it’s not your fault. Helping autistic people sleep better often means supporting the whole day, not just the bedtime routine.
Remember that progress may be slow, but it is possible! 💜
