Did you know that, on average, it takes 30 – 45 minutes for an autistic person to fall asleep? It’s a shocking statistic that is more than double the length of a neurotypical’s sleep time. However, what I find most alarming about autism sleep figures is that, for me, gaining access to the land of nod in half an hour seems like a dream compared to the countless hours I have spent at its gates, ill-fatedly counting sheep.
So, what is that causes Mr Sandman to visit every door but ours and what can be done to win him back? These are things which I aim to cover in today’s autism and sleep article – designed to help those whose brains stay on when the lights go out.
What causes sleep problems in people with autism?
In short, the reason it’s extremely common for autistic people to struggle to get shut-eye is because 44-83% of us also suffer from the sleep deprivation condition known as insomnia. However, while being able to put a name to the face of our night-time nemesis helps, having the reasons behind its prevalence would perhaps be of more use. Reasons which include (but are not limited to):
- Atypical circadian rhythms: for people who love routine, many autistic people certainly struggle to keep a stable sleep cycle. This is due to the lack of or malfunctioning of our internal body clock (known as Atypical circadian rhythms). This condition results in somewhat of a constant jetlag, wherein our bodies don’t know when or how long to sleep.
- Sensory Differences: As many are aware, it’s not uncommon for autistic people to suffer from sensory disorders; where we process sights, sounds and smells in a different, potentially more distressing, way. This makes sleep complicated as, at night, the stillness of the after-hours make noises echo louder, strokes from rough fabrics feel like daggers on the skin and smells from the long lost sandwich more pungent than the Pampers’ testing facility
- Additional Conditions: As well as traits directly related to our autism, additional disorders and conditions like ADHD, anxiety, gut problems and seizures are all also likely to make the sleeping process complicated.
Of these causes discussed, each can vary in the disruption they create: growing and shrinking throughout life – with many autistic sleep problems getting more challenging with age. For example, when I was younger I used to go to sleep incredibly late and wake up incredibly early due to Atypical circadian rhythms. Now I struggle to get to sleep thanks to the monster under the bed known as anxiety.
Strategies for helping autistic people sleep
So I may be jumping to a conclusions, but the chances are that you’re not here to understand sleep problems in autistic people, but to help relieve them. Well, luckily for you I a doing a two for one on just that. Once again, this list is far from exhaustive. However, by including only the most tried and trusted solutions, I aim to limit the amount of time spent faffing between ‘cures’ like ‘only using yellow soap’ and ‘pointing your bed northwards’.
Melatonin: Known as the ‘Dracula of hormones’, melatonin is a chemical that the body releases to aid sleep when the sun goes down. That is unless you are autistic – wherein, we mostly don’t receive nearly enough of the stuff and ultimately stay active at night like a werewolf in the moonlight rather than a vampire catching Zs in a crypt.
Thankfully, depending on where you live in the world, Melatonin is easy to get hold off and relatively safe (minus a few side effects). In my experience, the bigger negatives I’ve experienced from these supplements are that they make my dreams feel like M.C. Escher’s long lost paintings and I often feel a bit drowsy the morning afterwards.
Sensory Security: Autistic people aren’t alone in wanting a quiet night’s sleep, but what sets us apart from most people who are just a bit miffed from being disturbed in their slumber is how, without proper temperature regulations, comfy clothes and potentially even a white noise generator, our sleep can be a painful experience, if we get ever actually get round to it.
Other than the things just mentioned, a weighted blanket and sensory PJs can be a great help to ensure that itchy fabrics don’t scrape against sleeping skin, whilst soothing, sensory friendly night lights or blackout curtains will deal with any sharp blinding sights from street lamps, passing cars or hovering U.F.Os (you never know!).
Routine: Remember when I said that autistic people love routine? Well, why not use this love to our advantage?
Ensuring that an autistic person goes to sleep at the exact same time every night can really help to build a pattern of sleep, from which the body can regulate. While similarly creating consistency in the wind-down and wake up of sleep can be extremely calming and help with anxieties/sleep stress. For example, always brushing teeth 10 minutes before bed or always having the same person open the curtains/greet the autist in the morning.
Social Stories: There’s nothing quite like a good story before bed. Some people like fairy tales, some inexplicably read the news. But, for some autists, why not modify this established tradition into a social story; explaining what happens before bedtime and what they can expect from the day ahead.
Although It may seem counterproductive to bombard us with information in the late hours, the time spent mulling it over is great for lessening anxiety and will have us out for the count faster than you can say ‘once upon a time’ (to read more about social stories click here).
A final word on the importance of sleep
While the inner workings of the sleeping mind largely remain a mystery, the impact of not getting your 7-9 hours (or 9–11 for children) couldn’t be more understood. From feeling depressed, getting stressed and increasing anxiety to obesity, heart disease and diabetes, getting out of the wrong side of the bed doesn’t just put you in your grumpy pants but it can also lead to an early grave (morbid, but true).
HOWEVER, did you happen to notice the phrasing I used there? I didn’t say ‘person with autism’ nor did I say ‘autistic person’. I said ‘you’ – as in ‘you’ the reader. This is because it’s a well-known fact that, if an autistic family member isn’t getting any sleep, the chances are that at least one other person in the household isn’t either and this can be just as dangerous.
As such, If you are struggling to help an autistic person to sleep, make sure you are looking after yourself too: take shifts with a partner and potentially even spend one night a week at a friend’s house. Make use of services which specialise in overnight autistic care and, as always, don’t feel guilty about giving yourself a break. Remeber you need to put your own oxygen mask on first, so don’t be a sleep martyr.
Carry on the Conversation
What are your sleep solutions? From a warm glass of milk to delving into a really dull book, I want to hear them all in the comments below. And, if you would like to hear more about the impact of autistic sensory disorders (as well as how to support those with them) then check out this article: Sensory Processing Disorder: Finding the Perfect Sensory Toys for Autism
As always, I can also be found on Twitter @AutismRevised and via my email: AutisticandUnapologetic@gmail.com.
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Thank you for reading and I will see you next Saturday for more thoughts from across the spectrum.
