Transforming Your Space: Creating an Autism Sensory-Friendly Home

Most adults with autism spectrum disorder experience challenges with sensory processing. This can manifest as hypersensitivity or hyposensitivity. If an autistic individual experiences hypersensitivity, it means that they’re easily overwhelmed by sensory input. For example, music playing over grocery store speakers could sound so loud that it’s physically painful for a hypersensitive autistic individual. Conversely, a hyposensitive autistic individual may have little reaction to stimuli. For instance, they may not even notice that the same music is playing. 

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When an autistic adult is out in public, they have very little control over sensory input. Sure, they can use things like sunglasses or noise-cancelling headphones to help prevent sensory overload, but the amount of sensory input can still be overwhelming. 

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Home, however, should be a refuge away from the chaos of the outside world, without the looming threat of sensory overload or overstimulation. Therefore, having an autism sensory-friendly home is important. 

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Luckily, you don’t have to buy a whole new home to accommodate your sensory needs. With just a few modifications, your home can become the sensory-friendly oasis of your dreams.

When designing a sensory-friendly home, it’s important to consider your specific sensory triggers. No two autistic people are exactly alike, so while general tips may be a good starting point, make sure you’re catering to your unique sensory needs. 

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It may be helpful to consider all five of your senses and how you’d like to accommodate the sensory experience that arises with each sense. It’s also important that you don’t make your environment too understimulating in an attempt to combat overstimulation. 

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Visual Solutions

Bright or fluorescent overhead lighting is a common sensory trigger for people with autism spectrum disorder, so you could opt for warm-toned lamps instead. Or, if you prefer to have overhead lighting, consider installing dimming bulbs, so that you can control the brightness. That way, your home has a cozy glow instead of an overbearing white light. Further, sunlight can cause glare and flickering, which are also common autism triggers. Hanging blackout curtains allows you to eliminate harsh natural light at will. 

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In my home, for example, I hung curtains over the windows in my living room and bedroom to block out sunlight, since bright light causes me to feel overstimulated. My curtains are dark green (my favorite color), and the window cling has a honeybee pattern, and honeybees are one of my special interests! So, designing your home to suit your sensory needs can also be a fun way to incorporate some of your personality into your autism-friendly home.

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“Visual clutter” is a term that refers to having a lot of things in your field of vision, and it’s another source of sensory overload for autistic people. There are ways to reduce visual clutter, like keeping surfaces clear and organized or minimizing the amount of color and decor in your space. Warm, neutral colors may be more pleasing to your senses than bright primary colors, and you may find that walls with lots of artwork are overwhelming. Opting for blank walls is fine if that’s more in tune with your needs.

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Auditory solutions

Research shows that 50-70% of autistic people are hypersensitive to sound which leads to a decreased tolerance to certain noises, volumes, or frequencies. While avoiding all unwanted noise is impossible, there are practical ways to customize your at-home auditory experience. 

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If you want to eliminate noise, you have options. Heavy curtains and large rugs can add a design element to your home, but they also work to dampen noise. You can also consider hanging acoustic or soundproofing panels on interior walls. Homes equipped with double-paned windows naturally let in less sound, and sealing gaps around exterior doors can help limit noise from street traffic or neighbors walking by. You can also keep earplugs or noise-canceling headphones in noisier areas. 

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Auditory preferences aren’t always about eliminating noise. White noise machines or music speakers can help you fill your home with sounds that you find soothing, whether that’s ambient ocean sounds or your favorite album. 

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Olfactory solutions

Scents are often a source of sensory overload for neurodivergent individuals. Part of designing an autism sensory-friendly home is considering the scents you like and the scents you’d prefer to avoid. You can buy natural cleaning products, which often have a milder scent than other products. You can also use wax warmers, scented candles, or plug-in air fresheners to help fill your space with a scent you like. Alternatively, you can keep those items out of your home if you prefer a more neutral-smelling environment. 

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Tactile solutions

Your eyes, ears and nose aren’t the only parts of your body that can be overwhelmed by sensory input. Your skin has preferences, too! When selecting rugs, throw pillows or blankets, you should pay attention to the textures that feel best to you. Scratchy pillows or thin bedding might not be as pleasant as their soft and plush alternatives. Natural fabrics like cotton, velvet and wool are less likely to irritate sensitive skin.

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Home layout solutions

When you think about layout and organization, aim for clear zones and predictable flow. Keep floors and surfaces free of excess items and use clearly labeled bins to quickly find what you need without overwhelm. 

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You may also want to design quiet zones or extra sensory-friendly zones to retreat to when you’re feeling overstimulated.

One of the most fun aspects of designing a home is decorating it! When you’re buying furniture or choosing a design scheme, you can do so while being mindful of your sensory preferences. 

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Selecting decor

If you are sensitive to visual clutter, you may choose to opt for minimalist designs and muted colors. Some autistic adults prefer neutral earth tones and a streamlined look. However, some autistic adults are sensory seekers and may like bright colors and busy patterns. 

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Personally, I get overwhelmed when I have a lot of stuff on my surfaces, so my countertops and side tables are always empty. However, I find neutral colors to be understimulating, so I have a lot of colorful furniture and area rugs in my home.

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There’s no right or wrong way to decorate your sensory-friendly home, so long as your sensory preferences are accommodated. 

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Selecting furniture

Some autistic individuals struggle with interoception, which means they may have a slightly diminished sense of their body’s internal state and external position. If you often stub your toe or run into the corners of furniture while walking, you may not have great interoception. 

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If you struggle with interoception, then it’s important to select furniture with rounded corners and soft edges to avoid potential injury if you bump into it. Further, you may want to consider smaller pieces to make your walkways more spacious. 

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Interoception aside, try to be mindful of how furniture feels to your body. You may find that you prefer the feeling of a velvet couch to a leather couch, or you may prefer propping your feet up on a plush ottoman instead of a coffee table. When you’re designing a sensory-friendly home, comfort is everything.

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Though having a sensory-friendly home is achievable, you can also use a designated sensory room equipped with items that engage the senses in a controlled way. Benefits of a sensory room include stress reduction, improved focus, emotional regulation and opportunities for safe self-expression. 

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For autistic adults, this space can act as a retreat where overwhelming external stimuli are reduced and sensory integration is supported. 

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How to create a sensory room

To build a sensory room at home, select a room or corner away from noisy appliances and heavy foot traffic to minimize unexpected disruptions. Paint walls in muted cool tones like soft blues or greens, and choose matte finishes to reduce glare and visual clutter. Choose lighting that best matches your preferences, like warm lamps or cozy string lights. Then, consider the tools from your sensory self-care kit, and decide how to incorporate those tools into your space. 

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You can keep a pair of noise-canceling headphones in your sensory room, along with an essential oil diffuser. It may be helpful to have a weighted blanket or fidget toys available that can help with dysregulation. Consider having some of your favorite snacks readily available in your sensory room. After all, taste is a sense, and stimulating your taste buds is a great form of sensory self-care. 

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Even in a sensory-friendly home, you may still get overwhelmed or overstimulated. Life, despite our best efforts, is unpredictable. Having a designated sensory room that you can retreat to can be a beacon in times of stress. 

Activities within the home can also reinforce a sensory-friendly environment. Think of them as opportunities to support regulation and joy. It’s even better when family members and partners get involved. Participating in these activities together not only provides support but also builds stronger emotional connections. And the good news? Many of these activities are low-cost or even DIY. 

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Some great options include tactile activities like using fidget toys or textured crafts, like crocheting. Movement-based activities like yoga can help with proprioception and grounding, and quiet activities like puzzles or reading are also great for unwinding.

Sometimes, it's not about buying new things—it's about rearranging what you already have. The way your home is laid out can significantly impact sensory comfort.

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Start by identifying high-traffic or high-sensory-load areas. If a certain space is always noisy or busy, consider designating that area for active tasks and preserving quieter spots for rest. Room dividers, rugs and furniture placement can help define zones and reduce chaotic stimuli.

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Privacy is essential. Make sure there are designated areas where you or your autistic loved one can retreat without interruption. This could be a bedroom, a designated sensory room or even just a cozy corner with a curtain or room divider. Layouts should also encourage ease of movement to prevent frustration or overstimulation.

Overstimulation is a fact of life for many autistic adults. The world is often loud and visually overwhelming… but your home doesn’t have to be. With just a few tweaks, you can provide yourself with a safe space by making your home more sensory-friendly. 

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Even with an autism-friendly home, however, life can still be overwhelming. If you are a neurodivergent adult or suspect you might be, Prosper Health is here to help! We offer fully virtual adult autism assessments, covered by most major insurers. 

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We also offer neurodiversity-affirming therapy. Our therapists are experts in adult autism, and they tailor their approaches to meet each client’s individual needs and goals. Whether you’re looking for coping skills, evidence-based behavioral therapy or just a sympathetic ear, we’ve got your back. 

Contact us today to get started!