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, exercise or sport
• regulate appetite, follow a healthy diet and stay at a healthy weight
• 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 and settling problems in autistic teenagers

Autistic teenagers sometimes have sleep and settling 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.

How to sleep better for autistic teenagers: 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 encourage your autistic child to try some of the tips below. Autistic teenagers say these tips help them sleep better.

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.

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

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.

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. They might also like to have a fan to block out unwanted noise or to feel cool enough to sleep.

Relaxation before sleep
Relaxing before bed can help your child fall asleep faster and stay asleep. Your child might like to listen to music, sounds or dialogue from familiar movies or TV shows, or read a favourite book. Or your child might find breathing exercises or muscle relaxation exercises distract them from unhelpful thoughts. Where possible, set ‘night mode’ or use a blue light filter on electronic devices.

Time with family
Family time before bed can help your child to wind down and feel connected and safe. You could watch TV together, but it’s best to avoid anything too exciting or scary. You could also play card games or chat about the day’s events, but it’s best to avoid talking about stressful topics.

Preparation 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 or write out their own plan for the following day.

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.

Getting help for sleep problems in autistic teenagers

Your child might be able to solve some sleep problems by using some of the tips above. 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.