Overview
Sleep difficulties affect up to 80% of autistic people. Causes are physical (melatonin differences, GI), sensory (light, sound) and psychological (anxiety, rumination).
Key points to understand
- Bedtime routines and sensory-friendly bedrooms help most.
- Melatonin is licensed for autistic children and is widely prescribed.
- Weighted blankets, blackout blinds, white noise and consistent routine all help.
- Sleep disorders (sleep apnoea, restless legs, insomnia) are also common — investigate.
Practical strategies that help
- Build a 30-minute wind-down routine.
- Make the bedroom cool, dark, quiet, low-stimulus.
- Avoid screens 1 hour before bed where possible.
- Ask about melatonin if sleep onset is the issue.
Common challenges to be aware of
- Chronic poor sleep worsens everything — prioritise it.
- Cerebra's free sleep service is excellent for children.
How Bright Steps can help
Bright Steps brings together autistic people, families, carers and professionals across the UK. You can use the Community to talk to others who get it, save articles and activities to your Library, and explore Resources built for everyday life. Our Routines and Reward Charts turn ideas from this article into things you can try today.
💡 Tip: Bookmark this article using the Save button at the top so you can come back to it. Everything you save lives in your personal library under Saved.
References & further reading
✏️ This article will be expanded with rich, UK-specific content, case studies, video explainers and downloadable resources. If you'd like to contribute a story or suggest a correction, contact the Bright Steps editors via the Community page.