Why do children with Autism struggle with sleep? And what you can do to help.
Getting a good night’s sleep can be hard for many children with autism. Whether it’s trouble falling asleep, waking up during the night, or feeling tired during the day, these issues are common—and often frustrating. But sleep struggles in autism aren’t just random. There are real reasons behind them, including how the brain works, how the body processes sensations, and even how the gut affects the brain. Let’s break it down in simple terms—and look at what can help.
1. Sensory Sensitivities
Children with Autism often feel things more strongly than others. A tag on pajamas, the texture of sheets, a ticking clock, the birds singing or even a dim nightlight might feel too intense and make it hard to relax.
2. Trouble Calming the Brain
Some people with autism have brains that stay more alert—even when it’s time to rest. They might not make enough melatonin (the hormone that helps us sleep), or they might feel like their minds and bodies just won’t slow down.
3. Anxiety and Change
Going from busy daytime to quiet bedtime is a big transition. For autistic people who like routines and predictability, this change can feel stressful. Worrying about what’s coming tomorrow—or not being in control—can make sleep even harder.
What About the Gut?
Here’s where it gets interesting. Scientists are discovering a strong link between the gut and the brain—this is called the gut-brain connection.
Many children with autism have tummy troubles or unusual gut bacteria (the tiny microbes that live in your digestive system). These gut bacteria help make important brain chemicals like serotonin and melatonin, which affect mood and sleep. If your gut isn’t working well, your sleep might suffer too.
A recent study found that children with autism had different levels of certain gut chemicals that are connected to sleep and brain activity. This means supporting gut health could help support better sleep too.
Nutrients That Affect Sleep
Sleep problems can also be linked to not getting enough of certain vitamins and minerals.
Two big ones are:
1. Iron
Iron helps your brain make dopamine—a chemical that affects movement, mood, and sleep. Low iron levels can cause restless legs or twitching at night, which makes it hard to stay asleep.
Even if someone doesn't have full-blown anaemia, low iron can still impact sleep. Some studies show that autistic children with restless sleep improved after taking iron supplements.
2. Magnesium
Magnesium helps relax your muscles and calm your brain. It also plays a role in making melatonin. If you're low on magnesium, you might feel more anxious or have trouble falling asleep.
Foods like leafy greens, nuts, seeds, beans, and whole grains are good sources of both iron and magnesium.
Simple Sleep Tips That Can Help
Here are some easy, practical ideas that may improve sleep for autistic children or adults:
✔️ Use a Weighted Blanket
These blankets give gentle pressure, like a hug. They can help calm the nervous system and make it easier to fall asleep.
✔️ Make Bedtime Predictable
Use a picture checklist, a visual schedule, or a short story about bedtime. These tools help reduce anxiety by showing what’s coming next.
✔️ Build a Soothing Bedtime Routine
Include calming activities like:
A warm bath
Deep breathing
Puzzle time or reading
“Heavy work” like wall pushes or carrying laundry—this helps the body feel grounded
✔️ Get Moving During the Day
More physical activity during the day helps your body feel ready to rest at night. Outdoor play, climbing, or jumping can all help build up “sleep pressure.”
Sleep problems are very common in autism—and they’re not just behavioural. Sensory differences, brain chemistry, anxiety, gut health, and nutritional needs all play a part. The good news is that with some simple tools like calming routines, sensory-friendly spaces, and healthy nutrition, sleep can improve. Every person is different, so it may take some trial and error—but understanding the "why" behind the struggle is the first step toward better sleep and better health.
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