Sleep…that state of restful and reduced mental and physical activity we all love. Young or old, everyone loves to catch some good night’s rest after a long day. Even if it’s a siesta in the middle of an intense day, getting adequate sleep is necessary to maintain optimal health and wellness. Alongside food and water, quality sleep is one of the essential requirements for human survival. Sleep time is when the body rests, rejuvenates and repairs itself.
Medical experts believe that over the course of a lifespan, the average person sleeps for an estimated 229,961 hours—one-third of their entire lifetime! Yet, as vital as sleep is to our health, as much as 50 to 80% of people living with autism experience sleeping difficulties. From high sensory sensitivities and hormonal imbalances to hypervigilance and changes in routine, several factors can affect the quality, quantity and frequency of sleep that autistic people get.
According to the Sleep Foundation, sleep difficulties do not only affect the daily life, wellness and functionality of people living with autism, they also take a great toll on those around them. Parents, family members and caregivers also experience the ripple effect of these difficulties. While sleep disorders are more frequent and often require a professional diagnosis, our focus in this article is sleep difficulties which may occur from time to time.
Causes of Sleep Difficulties in People with Autism
- Sensory overload: Many autistic individuals may experience trouble falling asleep due to heightened sensory sensitivities from noise, light, textures and temperatures that make them anxious or uncomfortable.
- Difficulty winding down: After a day full of activities, autistic people may it difficult to switch to the calm, relaxed state necessary for sound sleep.
- Random, unexplained changes in routine: Sleep interference can occur in people liivng with autism due to activities or routines far different from what they are accustomed to.
- Hormonal imbalance: Disruptions in the production of melatonin—a sleep-regulating hormone—can lead to frequent awakenings throughout the night.
- Shorter Sleep Duration: Many people living with autism sleep fewer hours than their neurotypical peers, leading to daytime fatigue and difficulty concentrating.
- Irregular Sleep Patterns: The body’s biological clock or circadian rhythm, which regulates sleep-wake cycles, can be disrupted leading to extremely late nights and shifts in biological routines.
- Difficulties in understanding social cues: A person living with autism may find it difficult to reconcile their need for sleep with that of others in their home.
- Habits: Habits such as irregular meal times or severe night-time snacking, imbalance in work-life schedule, bedwetting, waking up frequently to use the toilet, staying up late into the night, fatigue, and many other lifestyle choices may make it difficult to enjoy quality sleep and rest.
- Co-occurring conditions: ADHD, gastrointestinal issues, or neurological conditions such as epilepsy, which are common in autism, may also contribute to sleep problems.
- Restless Sleep: Frequent body movements and restless legs syndrome may cause discomfort, frequent body movements and wakings, making it harder to stay asleep or achieve deep, restorative rest.
Strategies to Improve Sleep in People with Autism
- Explain the concept of Sleep: Children can have difficulty understanding the need for sleep. Nighttime reading, stories, and visual support or illustrations can help to explain what sleep is and how important it is for optimal health and wellness.
- Create a consistent routine: Having a predictable bedtime routine, including calming activities like reading or listening to soft music, and marking the day done with a personalised calendar can signal the body that it’s time to sleep.
- Limit screen time before bed: Research shows that blue light from screens (TVs, computers, tablets, smartphones, etc) can interfere with melatonin production, making it harder to fall asleep. Reducing or totally eradicating screen time before bed can help
- Create a comfortable, sensory-safe sleep environment: Using blackout curtains or blinds, white noise machines, thick carpeting or rugs, and weighted blankets can block out light, noise and other sensory disturbances.
- Keep a sleep diary or journal: Sleep diaries can monitor unusual sleep patterns and identify factors influencing your or your child’s ability to sleep. Furthermore, they can be helpful to therapists, showing sleep patterns and behaviour, helping them understand the unique situation and accurate approach
- Establish incentives: In addition to the visual support and personalized routines signalling the end of the day, incentives for quality sleep can help rewire the brain to perceive sleep as a worthwhile activity. This way, staying in bed and achieving good sleep can be achieved more easily.
- Watch the diet: Limit sugary foods, fizzy drinks and other stimulants like coffee, especially near bedtime. Also, where food sensitivity/stomach discomfort can pose a problem, visit your medical practitioner for advice; and avoid making drastic dietary changes without professional expertise.
- Medication: Where supplements are needed-for example, with melatonin deficiency, please consult a doctor for examination and prescription.
- Address the causes of stress: Relaxation techniques, such as deep breathing, mindfulness, gentle stretching, or conscious reaffirmation can help ease nighttime anxiety.
- Don’t neglect safety: In a situation where your child feels unsafe sleeping alone, provide reassurance and involve them in measures to keep their room or sleeping area safe. Where possible, you may also have them sleep closer to you, so both of you can relax and enjoy better sleep.
In conclusion
Adequate sleep is an absolute necessity. Whether it is in children or adults, dealing with sleep difficulties whilst also living with autism can present serious and persistent challenges for anyone. However, many of these causative factors can be addressed to help improve the situation. By understanding the causes and implementing sleep-friendly strategies, individuals with autism and their caregivers can work toward better rest and overall well-being.
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