Improving Sleep for Children with Autism or Down Syndrome: Practical Home Solutions

Children with developmental disabilities such as Autism Spectrum Disorder (ASD) or Down syndrome often experience significant sleep challenges. Difficulties falling asleep, staying asleep, or dealing with nightmares and night terrors can take a toll not only on the child but also on the whole household.

Through both professional practice and lived experience supporting families, I’ve seen how effective strategies can make a big difference.

Bedtime Aid Clocks

One tool that has consistently shown success is the use of a bedtime aid clock. For example, the Gro Clock uses a simple visual system: its face changes from a sun to 12 stars counting down through the night. Paired with an interactive storybook, the child learns to follow the clock rather than relying on adult reminders. In practice, this strategy has shown effectiveness in more than 90% of nights for one family I worked with — greatly improving sleep and reducing bedtime stress.

Creating a Calm Sleep Environment

Another key step is simplifying the bedroom environment to reduce stimulation. This means:

• Removing unnecessary toys, electronics, and books from the bedroom
• Providing clear boundaries between “sleep spaces” and “play spaces”
• Offering toy baskets or storage in other rooms, so children can still access play materials but associate the bedroom with rest

Gradual changes, introduced with the child’s input, can make the transition smoother. In one case, moving a child into a new bedroom with a larger bed — while deliberately not moving toys in — helped establish a healthier sleep environment without conflict.

Professional Guidance

It’s also important to involve healthcare providers and sleep specialists to rule out or address medical contributors such as sleep apnoea, which can be common in children with Down syndrome. Every child’s needs are unique, and tailoring strategies to the individual is essential.

Patience and Persistence

Supporting children with sleep challenges is rarely a “quick fix.” It requires patience, consistency, and a willingness to adapt strategies over time. But with the right tools and supports, families can significantly improve both their child’s quality of sleep and their own well-being.

Key Takeaway

Sleep disturbances are common but manageable. Combining structured tools like bedtime aid clocks, environmental changes, and professional guidance can create positive outcomes. With persistence and support, better sleep — and better days — are possible.