When I was younger, my siblings and I could have been a part of the Spy Kids crew with the way we snuck around our house late at night. My mom went to bed around 10 PM and would wake up angry if we were walking around the house for any reason other than going to the bathroom. So, we learned where every loose floorboard was, which areas not to walk on, and which stairs were the squeakiest. We definitely should have been sleeping, but we thought staying up late made us cooler, for whatever reason. Safe to say, we definitely should have gotten more sleep. We were tired, but we would fight it.
While this article does talk about children on the spectrum in particular, I definitely wanted to start with comparing to my own experience because parents with children on the spectrum who are struggling should not feel alone in this predicament.
Many, many parents often report high prevalence of sleep difficulties with their preschool (25%), school-age (43%), and adolescent (33%) children (source). Children often go through a period of sleeping difficulties, both neurotypical and children with disabilities.
With that being said, research suggests that 50-80% of children on the spectrum experience sleep difficulties. These struggles can include falling asleep, staying asleep, or waking up incredibly early. Thankfully, there is some good news. Just like many other things in life, sleeping is a skill. Like most other skills, it can be taught and supported. Behavioral interventions provide practical tools that help children, both on and off the spectrum, develop better sleep habits.
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Why is Sleep Hard for Autistic Children?
Sleep challenges are not caused by a single factor. It usually involves a combination of biological and sensory concerns that lead to ineffective sleep. For example, there are typically issues with their circadian rhythm. The body’s internal clock typically causes people to feel tired at the same time at night and to wake up at the same time in the morning. However, for some autistic children, their internal clock can run a bit differently. On top of that, circadian rhythms are further solidified as a schedule is kept. So, the more they follow their own sleep patterns (let’s say, falling asleep at 2 AM and waking up at 6 AM), the stronger their circadian rhythm is.
Sensory differences also play a major role. A room that seems quiet and comfortable to one person may feel overwhelming for another. My wife is a great example of this. We have gone through numerous pillows and pillow cases, finding one for her that “isn’t too loud.” While I’m able to fall asleep soon after my head hits the pillow, she often struggles because of the sounds that are made when she moves her head on the pillow. A faint humming sound, a small light in the hallway or from a charger, or the feeling of a tag on their pajamas can keep them alert and too stressed to fall asleep easily.
Anxiety around transitions is another key piece. Bedtime is one of the biggest transitions of the day. It means separation from siblings and caregivers, multiple (and often non-preferred) activities such as changing clothes and brushing teeth, stopping all preferred activities (which is often a huge struggle for children), turning off all lights, and lying alone in a quiet room.
For many children, this shift is difficult, especially if they are engaged in a highly preferred activity or not ‘feeling’ tired yet. The combination of losing out on a preferred activity and having to complete a set list of non-preferred activities can easily make bedtime one of the hardest times of the day for some families. It can cause a lot of stress and anxiety, which makes it that much harder for a person to be rested and relaxed enough to actually fall asleep.
The ABA Toolkit for Better Sleep
Many people believe that sleep is purely biological, in that the only true way to ‘fix’ it is through medication. Many people jump right to using melatonin, or even consider the use of other sleep aids. These are not always necessary. As a matter of fact, many behavioral interventions for sleep have proven effective enough on their own to promote more positive sleep patterns.
Before I go into some behavioral interventions, I must stress the importance of medical consultations. Concerns with sleeping, eating, or sudden behaviors should always, always be discussed with medical providers to rule out any health concerns before making any changes.
One helpful strategy is called faded bedtime. This strategy (and most of the others, honestly) requires a lot of patience and consistency. Sleeping will not change overnight, but if done correctly, it can be tremendously beneficial. First, parents observe when their child naturally falls asleep. Instead of putting them to bed at 9:30, wait and see when the child begins to wind down on their own. It sounds crazy, but trust there is a method to the madness! If the child is not actually tired until 11 PM, it makes sense to start the process of change closer to that time than at 9:30. So, for the time being, the child’s bedtime starts at 11 instead.
Once they consistently fall asleep quickly at the 11 PM bedtime, the bedtime moves progressively closer to the ideal time (9:30). The 11:00 bedtime might last a week. Then, for the next week, shift the bedtime to around 10:45, and keep that schedule for a week. As I said, the process is slow, but it ensures that not only is the routine solidified, but the child also starts to feel tired when it is time for bed.
Another useful tool is the bedtime pass. Sometimes, kids will keep coming out of their room and make up excuses as to why they can’t lie down and fall asleep. A bedtime pass allows them to leave, but only once. As crazy as it may seem, this is often a very effective way to reduce how often they leave their room. Knowing that they only have one “pass” often prompts them to self-evaluate and determine whether their reason for leaving the room is enough to warrant losing the pass. They know that once the pass is used, it is done for the night, so they might not want to “waste” it on going to get a sip of water.
Visual schedules can also make a big difference. Many children on the spectrum benefit from seeing the steps of their bedtime routine laid out clearly. Using something such as a First/Then helps children to get a better idea of the order of things (i.e., first they brush their teeth, then they get a bedtime story). This structure helps to reduce anxiety and oftentimes paints a clearer picture than we can with spoken words alone. With all of these interventions, consistency and patience are key. It may take time to see results, but with repetition, the routines become easier to follow, especially when you consider that their circadian rhythm is slowly shifting based on their new routines.
Creating the Ideal Sleep Environment (2026 Edition)
The environment plays a huge role in how easily they fall and stay asleep, so making environmental changes is just as important as the other interventions that are being used.
A useful first step is to run a sensory audit. Think of anything that might bother someone, even a little bit. Random lights in the room however small, the lights and shadows coming from the window or coming through the shades, the random sounds of the outside muffled in the room, the temperature, tags on pajamas, those scratchy blankets that nobody really likes using but everyone has one for some reason, all of these are possible reasons that a child might find it hard to fall asleep. Making small adjustments to the room, like using blackout curtains or softer fabrics, can help create a more relaxing space.
Technology also plays a role in sleep patterns. The evidence on “blue light” and sleep is a bit mixed, so I wouldn’t personally just rush to put on a blue light filter and say that’s enough. It’s not just the “blue light” that’s a concern. People of all ages are spending more and more time on their phones, computers, and watching TV. These behaviors are all contributing to most people’s sleep problems. Ending screen time at least one hour before bedtime is a great way to help them get on track to better sleep. Replacing screen time with quieter activities like reading or drawing can help them relax and signal that bedtime is approaching.
Temperature is another often overlooked factor. Many children sleep better in a slightly cooler room. If the room is too warm, it can make it much harder for them to fall asleep and stay asleep. A cool, dark, quiet space is the ideal environment for rest.
The Whole-Child Perspective: When It’s Not Just Behavior
As I mentioned earlier, it is imperative that parents talk to the child’s doctor before making any changes. Sleep problems are common for children with autism, but they are also a very common symptom of a number of other illnesses and disorders. It is always important to rule out medical concerns before making any significant changes. Sleep issues can be caused by things like GI issues, sleep apnea, or iron deficiencies, just to name a few.
I find that most parents who have children with sleeping concerns go right to giving melatonin. Some families use these supplements under a doctor’s guidance to help with sleep onset. While it can be helpful for some, it is not a solution on its own to rely on. As mentioned before, sleeping is a behavior. Melatonin might help the child fall asleep sooner, but behavioral routines and consistent sleep habits are necessary for long-term success.
A Troubleshooting Guide for Common Nightmares
Even with a strong routine in place, some challenges may still come up. For example, sometimes a child will not stay in their own bed. Maybe they start testing the boundaries of the bedtime pass and try to come out after they’ve used it. The goal in this situation is to remain calm while keeping consistent in responding. When they leave their room, gently guide them back while giving them as little attention as possible. Keep it brief, boring, and neutral. This helps to avoid accidentally reinforcing the behavior by giving it too much attention. Sometimes scolding them can escalate emotions, making it even harder to transition back to the bedroom. Over time, they will learn that staying in bed is the expectation.
If they wake up too early, tools like “ready to wake” lights can be helpful. These lights turn on or change color when it is time for them to get up. They give kids a clear and visual signal that is easier to understand than a clock.
It is important, again, to remember that these changes take time and there will probably be occasional slip-ups and errors. Small improvements really add up, and staying consistent is what leads to long-term success.
Conclusion: Consistency is the Key
Improving sleep does not happen overnight (ba dum tss), but it does happen after many nights of patience and consistency. When sleep improves, everything else becomes a bit easier. Parents feel more rested, children feel more rested, daily routines are much less stressful, children are better regulated, and, oftentimes, other challenging daytime behaviors decrease. Even during the hardest nights, it is important to remember that progress is very, very possible.
