How Sensory Tools Can Help Improve Sleep in Autism*

Autistic individuals often experience sensory sensitivities that affect their ability to sleep at night.

Sleep can be a challenge for individuals with autism, often due to heightened sensory sensitivities. A scratchy blanket, a sudden noise, or even the brightness of a nightlight can disrupt rest. Sensory tools are designed to address these sensitivities, creating a calming bedtime environment that supports better sleep. Let’s explore practical ways these tools can make a difference.

Understanding Sensory Sensitivities

Sensory challenges vary from person to person. Some individuals with autism may be highly sensitive to light or sound, while others may seek tactile input for comfort. Sensory tools cater to these unique needs, helping to reduce stress and create a sense of safety at bedtime.

Weighted Blankets: A Hug for Better Sleep

Weighted blankets provide gentle, evenly distributed pressure, simulating a comforting hug. This deep-pressure stimulation can calm the nervous system, ease anxiety, and promote relaxation. When choosing a weighted blanket, aim for about 10% of the individual’s body weight for optimal comfort.

White Noise Machines: Blocking Out Disruptions

Sudden noises can easily wake someone with sensory sensitivities. A white noise machine provides consistent, soothing sounds like rainfall or soft static, masking unpredictable disturbances and fostering a peaceful atmosphere.

Soft Lighting: Setting the Mood for Sleep

Bright or flickering lights can be overstimulating. Opt for warm, dim lighting or sensory nightlights with calming colors like blue or green. These can create a serene environment while reducing visual stress.

Comfortable Pajamas and Bedding

Scratchy fabrics can irritate sensitive skin, making sleep elusive. Choose seamless, soft-textured pajamas and hypoallergenic bedding to eliminate discomfort and provide a soothing tactile experience.

Creating a Personalized Sleep Sanctuary

Each individual has unique sensory needs, so it’s important to experiment. Combine tools like weighted blankets, white noise machines, and soft lighting to craft the best bedtime routine.

For more information, download the One Autism Health app for FREE.

*results may vary, please consult a professional.