You're exhausted, but the moment your head hits the pillow your brain switches on. Or you fall asleep fine, then wake at 3am and lie there for hours. Either way, the next day starts with less in the tank.
If that sounds familiar, you're not alone. Sleep problems are common among autistic adults, and there are some understandable reasons why.
What research says
Why sleep can be harder
A page from Leicestershire Partnership NHS Trust sets out several reasons sleep can be harder for autistic people (Leicestershire Partnership NHS Trust).
Your body clock
Your body clock may not match the world around you. Your brain might take longer to switch into "sleep mode", so you're wide awake at the time you're "supposed" to be asleep.
Sensory things
Small sounds can wake you. Light from streetlights or standby LEDs can keep you alert. The texture of bedding or pyjamas, the temperature of the room, or a smell can all be hard to ignore. The same NHS page gives the example of an adult who wakes every time the heating switches on.
If your senses are already overloaded from the day, it can be harder to settle at night. Our guide to building your sensory toolkit may help.
Routine and change
Many autistic people rely on predictability. The NHS page notes that if a bedtime routine changes, bedtime itself can start to feel stressful. A late night out, a hotel room or a new partner's snoring can throw things off for days.
A busy mind
Some autistic people find it hard to "switch off" their thoughts, and anxiety can make it hard to relax. Replaying conversations, worrying about tomorrow, or getting absorbed in an interest can all push sleep back.
A scenario
Imagine it's Sunday night. You've had a busy weekend with family, and work starts tomorrow. You go to bed at your usual time, but the duvet feels scratchy, the boiler keeps clicking, and your mind keeps running through Monday's meeting. At 1am you're still awake, and now you're worrying about being tired.
None of this means you're doing sleep "wrong". It's a lot of small things adding up.
Gentle things to try
These are options, not rules. Try one or two and see what helps.
NHS self-help advice for sleep includes going to bed and waking up at the same time each day, relaxing for at least an hour before bed, keeping your bedroom dark and quiet, and making sure your mattress, pillows and covers are comfortable (NHS 111 Wales). Many of these fit well with autistic needs.
When to see a GP
The NHS suggests seeing a GP if changing your sleep habits hasn't worked, you've had trouble sleeping for months, or it's affecting your daily life in a way that makes it hard to cope (NHS 111 Wales). It can help to mention that you're autistic, and to explain any sensory or routine issues that affect your sleep.
If you share a home with someone
Sleep needs can be very different. It might help to talk about things like light, noise, room temperature and bedtimes on a calm day, not at midnight. Separate bedding, or even separate rooms, isn't a sign of a problem. It can just be what works.
References
- Halstead, E., Sullivan, E., Zambelli, Z., Ellis, J., & Dimitriou, D. (2021). The treatment of sleep problems in autistic adults in the United Kingdom. Autism, 25(8), 2412–2417. doi.org/10.1177/13623613211007226
- Leicestershire Partnership NHS Trust. Autism and sleep. leicspart.nhs.uk
- NHS 111 Wales. Insomnia. 111.wales.nhs.uk
- Wajszilber, D., Santisteban, J. A., & Gruber, R. (2018). Sleep disorders in patients with ADHD: impact and management challenges. Nature and Science of Sleep, 10, 453–480. doi.org/10.2147/NSS.S163074
