Good sleep for autistic teenagers

Good sleep is about getting to sleep, staying asleep and waking up feeling refreshed in the morning.

All teenagers, including autistic teenagers, need enough good-quality sleep to:

• maintain good physical health and enjoy physical activity
• regulate appetite and follow a healthy diet
• maintain energy levels
• maintain good mental health, build resilience and reduce stress
• learn, concentrate and remember things well
• maintain healthy social relationships.

Lack of sleep can make it harder for your child to behave well, regulate emotions, pay attention, do well at school, and get along with others. Being tired all the time can even contribute to mental health issues like anxiety and depression.

Sleep needs and patterns for autistic teenagers

Most teenagers need 8-10 hours of sleep each night. Some need as little as 7 hours or as much as 11 hours.

It’s very common for children in the early teen years to want to go to bed later at night and get up later in the morning. This is because they start to secrete melatonin later at night than they did in earlier childhood, which affects their circadian rhythms. Also, as their brains mature during puberty, children can stay awake for longer.

Sleep problems in autistic teenagers

Autistic teenagers sometimes have sleep problems. These might be related to feeling anxious during the day or at bedtime. It might also be because sensory sensitivities make it hard for them to fall asleep or stay asleep.

Sleep problems might include:

• irregular sleeping and waking patterns – for example, lying awake until very late or waking very early in the morning
• sleeping much less than expected for their age
• waking and getting up for more than an hour during the night.

Your child might be able to solve some sleep problems by using some of the tips below. But if your child continues to have sleep problems that affect their wellbeing, schoolwork, relationships or mental health, it’s best to see a GP, school counsellor or psychologist.

How to help autistic teens sleep better: tips

If autistic teenagers can personalise their own bedtime habits and routines, they often sleep better. This allows them to create the environment they need for good sleep, which might include sensory comfort, calmness and the sense that their day has gone well.

You can ask your child what they think will help them sleep better. If your child needs help to get started on personalising their habits and routine, autistic teens say the tips below have helped them.

Aim for positive daytime activities

Spending time on special interests and hobbies during the day can reduce your child’s stress and help them feel positive about their day. This positive feeling might mean your child falls asleep more easily at night.

Do some physical activity each day

Physical activity during the day can help your child to feel good, relax and feel tired at bedtime. The activity could be anything your child enjoys – for example, swimming, gymnastics, biking and so on.

Spend time with family

Family time before bed can help your child to wind down and feel connected and safe. You could:

• watch TV together
• play card or board games
• chat about the day’s events.

Prepare for the following day

Your child might feel less stressed or worried if they set aside time before bed to prepare for the following day. Your child might like to:

• look at their timetable or lesson plans
• write out their own plan for the following day.

Create a personalised bedtime routine

Bedtime routines help children of all ages relax and feel ready for sleep. Also, autistic teenagers often like the certainty and predictability of routines. Your child might like to include comforting things in their personalised routine. For example, there might be foods or drinks that help your child to settle, like a healthy snack or warm drink before bed.

Create a personalised sleep environment

Your child’s sleep environment includes noise, temperature, light, smell, bedding and nightwear. You can improve the quality of your child’s sleep by making sure their sleep environment is relaxing and suits their sensory needs. For example, your child might:

• feel more relaxed in nightwear and bedding with a particular feel or smell
• like to have a fan to block out unwanted noise or to feel cool enough to sleep.

Relax before sleep

Relaxing before bed can help your child fall asleep faster and stay asleep. Your child could try:

• listening to music, sounds or dialogue from familiar movies or TV shows
• reading a favourite book
• doing breathing exercises or muscle relaxation exercises to distract themselves from unhelpful thoughts
• writing down their worries or making a voice memo as a way of processing their thoughts
• using a blue light filter on electronic devices or setting devices to night mode.

Personalising sleep habits and bedtime routines can help your autistic child more than sticking to general sleep guidance. For example, it’s usually recommended not to use electronic devices before bed. But your child might find that using an electronic device to watch a favourite program or use a relaxation app helps them feel calm, relaxed and ready for sleep.