Why Deep Sleep Matters for Autistic Kids – And How to Help Them Get It

Sleep is one of the most powerful tools we have for healing, growth, development, emotional regulation and immune function — especially for children. And yet, so many families struggle with it, particularly those with children on the autism spectrum.

In our work supporting neurodivergent children through Support Work and Confidence Coaching, one thing we see often is families believing their child’s sleep is “fine” — because they go to bed at a reasonable time and don’t wake through the night. But when we look closer, we notice that many of these children are still waking up tired, emotional, unfocused or anxious.

Why? Because it’s not just about how long they sleep — it’s about how deep that sleep is, and whether their body is able to access the restorative stages necessary for brain development, memory processing, immune repair, and emotional balance.

Why Is Sleep So Challenging for Autistic Kids?

Sleep disorders affect 40–80% of children on the autism spectrum, compared to 25–40% of neurotypical kids. Common issues include:

• Difficulty falling asleep

• Frequent waking during the night

• Early morning waking

• Restlessness or discomfort

• Short overall sleep duration

• Anxiety around bedtime or sleeping alone

Some of the reasons for this include:

• Imbalances in melatonin production

• Increased sensory sensitivity to light, sound, or touch

• Difficulty transitioning between activities or routines

• Co-occurring conditions like ADHD, anxiety or gut issues

• Heightened stress response and nervous system dysregulation

For families, this can lead to burnout, stress, emotional overload, and behavioural challenges — both in the child and the adults supporting them.

Most People Think They Sleep Well — But They Don’t

Many people assume that because their child “goes to bed on time” and doesn’t wake them through the night, their sleep is fine. But the quality of sleep matters far more than the quantity.

True restorative sleep means:

• Falling asleep within 20 minutes

• Sleeping through the night without waking

• Waking up refreshed and emotionally regulated

• Having good energy and concentration through the day

If your child is regularly tired, wired, anxious, emotional, or unfocused — sleep may be playing a bigger role than you realise.

5 Functional Health Tips to Support Better Sleep for Autistic Kids

1. Start with a Solid Routine

Kids thrive on predictability. Set up a consistent evening pre-sleep routine that begins at the same time each night. Include calm, grounding activities like:

• A warm bath

• Soft music or white noise

• Story time

• Gentle dynamic stretches or deep and slow breathing

• Low lighting (more on that below!)

Having a visual routine or schedule can also help autistic children transition between steps and feel more secure for sleep time and during the day.

2. Focus on Nervous System Regulation

Many autistic children operate in a constant state of “fight or flight” — their bodies are alert, vigilant, and stressed even when they’re safe. Helping the nervous system down-regulate is essential for restful sleep.

Try:

• Deep pressure input (weighted blankets, tight hugs)

• Movement-based calming activities earlier in the evening (like jumping, swinging or animal walks)

• Magnesium baths or magnesium oil spray

• Herbal support (under practitioner guidance) like chamomile, passionflower or lemon balm

• Consistent rhythm throughout the day so their system isn’t overstimulated by bedtime

3. Support Melatonin Naturally

Melatonin is the body’s natural sleep hormone, and children on the autism spectrum often have disrupted or low melatonin production, making it harder for them to fall and stay asleep.

One of the biggest disruptors of melatonin is exposure to blue light — and unfortunately, blue light is present in almost all artificial lighting and digital screens. From sunset to sunrise, even one second of blue light exposure to the eyes can interfere with natural melatonin production and disrupt the body’s internal sleep clock.

That includes:

• Phones and tablets

• TVs and computers

• Bathroom, kitchen, and hallway lights

• LED lights and regular ceiling lights

• Basically any standard light bulb from a supermarket or hardware store

To properly protect melatonin production and encourage deeper, more restful sleep:

• Create a blue light-free environment from sunset to sunrise — this means using no blue light-producing lights in the home. These are not the same as red or dim lights from the shops. True no-blue-light lights need to be sourced from specialist suppliers such as Block Blue Light (use code PrimalHealth for 10% off).

• If you can’t eliminate blue light completely from the environment, your child should wear blue light blocking glasses every evening after sunset. These need to be properly rated glasses that fully block blue and green light — not just standard clear lenses or screen filters.

• Avoid screens after dark, but if screen use is essential, combine it with blue light blocking glasses and keep brightness low.

• In the morning, get direct natural sunlight exposure as early as possible — this helps regulate the circadian rhythm and signals to the brain when to produce melatonin later in the day.

Although melatonin supplements are sometimes used in children with autism, focusing on supporting the body’s own melatonin production naturally is a far more effective and sustainable long-term strategy.

4. Rule Out Gut or Food Triggers

Sleep and gut health are deeply connected. Food intolerances, imbalanced microbiome, and inflammation can lead to night waking, restless legs, discomfort, and increased anxiety at night.

If your child regularly experiences:

• Gas or tummy pain

• Eczema or skin rashes

• Hyperactivity after certain meals

• Trouble falling asleep or staying asleep

  
  

... then working with a functional practitioner to assess food triggers and gut health may be key to improving sleep quality.

5. Track Progress — Not Perfection

Sometimes, improvements in sleep happen gradually. Keep a simple sleep diary for 1–2 weeks:

• What time your child fell asleep

• Any night waking

• Mood on waking

• Changes in routine or environment

This helps you identify patterns — and gives you wins to celebrate. Remember: progress, not perfection.

Quality sleep is not a luxury — it’s a foundation for your child’s wellbeing, learning, emotional regulation and development.

For children on the autism spectrum, supporting deeper, more restorative sleep can change everything — not just for them, but for the entire family.

If you’re not sure where to start, try one tip at a time. Small changes in environment, lighting and routine can have a big impact. And if you need help, reach out — we work with families to create customised sleep support plans that are practical, neurodiversity-affirming and grounded in science.

Because every child deserves to wake up feeling rested, safe, and ready for the day ahead.

Clint & Aimee

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