Sleep is something that is so often talked about in society today, too much too little. Sleep is vital for everyone of us no matter what our age, job, gender etc. Optimal length of sleep and the quality of sleep are protective factors for our mental health, daily function, recovery and brain development. A lack of sleep can have may impacts on our body and lives such as poor mental health, low mood, memory challenges, reduced academic performance and general daily functioning.
Research has suggested the sleep problems are one of the most common co-occurring conditions experienced by autistic individuals. Despite this there is relatively little research into this area meaning there is little understanding of how it impacts the lives of autistic individuals and their families.
I am no expert on sleep and am simply sharing my own experiences and opinions. It is really important if you are suffering with any sort of sleep problem to talk this though with a health professional to ensure that you are supported in the best way possible.
On average autistic individuals spend around 15% of their sleep cycle in REM (Rapid eye movement - the deepest sleep we enter) compared to 23% in other individuals. Several REM cycles a night is usually what gives an individual good quality sleep meaning they wake up feeling refreshed. Therefor spending less time in REM can mean that autistic individuals are culprits for poor sleep.
The amount of sleep that an individual requires (Autistic or not) varies. However it could be the case that autistic individuals feel more tired no matter how much sleep they have due to constantly trying to understand and process the world around us which I can say with experience is EXAUSTING!
So what are some common challenges that I associate as an autistic individual when it comes to sleep:
1. Lack of social ques to prompt bedtime/ Break in normal routine
Routine is so important to autistic individuals so it is no surprise that this impacts on sleep. Any break in my routine or up coming change can impact on the quality and length of my sleep. I find that I have quite a strict routine when it comes to going to bed, e.g. the order I like to have a shower, put pyjamas on, clean teeth etc. I have learnt over the years that having a routine that is transferable to time and location is really helpful. I know that no matter what time I go to bed I can use this routine that starts to prepare me that it is time to wind down. Having said this I like to have a 'bedtime'. In my head my goal each day is to get to 9pm, after this I know that I have done a good day and that it is now my down time. This doesn't always mean going to sleep but my preference is to be alone in my room after this time. I can get anxious if I am out later than this as I know that I will start to feel tired and that the world becomes more overwhelming. This can be hard as a young adult in my 20s, balancing a social life that naturally happens in the evening at this stage of life but also knowing how I function best. With close friends I am honest about this, we deliberately arrange things in the earlier part of the evening and they just know me as 'Grandma' which I'm okay with that!!
During my student nursing years I tired night shifts but found these so challenging both physically and mentally. I could not re train myself to sleep during the day and eat overnight. I have been incredibly fortunate to have a supportive and understanding boss and have now been written off nights by occupational health as a reasonable workplace adjustment. This has made such a difference to me.
Another thing that my sleep time is very sensitive to light and I use this as another que that it is time for bed. My body partly because of work but also because of my autism likes to sleep when it is dark and be awake when it is light. A few years ago I discovered the wonders of a Lumie Alarm Clock.
2. Ability to wind down (heightened anxiety)
I've touched in this above but a change in routine or a pending change in routine can cause high levels of anxiety for autistic individuals. When I know that change or uncertainty is coming this massively affects my sleep. Alongside this new situations also cause me a lot of anxiety. my anxiety tends to like a lot of people spike at night when I am lying doing nothing.
For me it really helps to do night before prep, laying clothes out, making packed lunches etc. This helps me to mentally prepare for the next day. This has now become a part of my night time routine.
Going against the advice that most people have I find that watching something really helps me to sleep, the stimulation of watching something on my Ipad. I like to watch the same things at night, partly this means I don't want to stay awake to see what happens but it also works as a que for me that it is bedtime. In case you are wondering my go to bed time watches are: Brooklyn 99, The US Office, Modern Family or Parks and Recreations.
3. Burnout leading to becoming over tired
I have previously done a post all about Autistic Burnout so won't go too deep into that now but I think it is important to add into a post about sleep. Autistic burnout can be brought on for a number of reasons but most commonly sensory overload, masking, suppressing stimming activity, and a sense of not meeting other peoples expectations.
Autistic burnout can present with both physical and emotional/ mental symptoms. I can experience physical pains for example headaches and stomach aches. Heightened sensitivities to sensory stimulus and regression in my abilities e.g. my ability to understand, process and recall information. It can create a sense of brain fog. For me though one of the biggest things I experience is extreme exhaustion.
I find that at times I over to it to the point that I become so tired I am too tired to sleep (if that makes sense!!). Every few weeks I need a really long sleep (12 hours). I often beat myself up for being lazy after sleeping this long but try and remind myself that it is what my body needs to keep going. Still working on not being so harsh on myself though...
4. Sensory challenges
Sensory challenges when it comes to sleep also affect me massively. I find it so hard to settle in a bed. the lack of stimulation makes it really hard to settle down. I have always been a wriggly sleeper and I think this is why. When getting myself to sleep I will often rock or wriggle my legs. This movement is really calming and helps me to feel grounded within the bed. I think this is a massive challenge for a lot of Autistic individual when it comes to sleep.
A game changer for me has been a mixture of white noise and a weighted blanket. These provide me with enough stimulation that I can settle but don't over stimulate me so I am kept awake. My conception about weighted blankets was that they are very expensive. While some are, I managed to get hold of one relatively cheaply, so definitely worth shopping around.
Another sensory challenge for me when it comes to sleep is the smell of the bedding. I am very sensitive to the smell and texture of sheets. This is managed really simply by using the same fabric conditioner etc. I also find that it really helps to take my own pillows (or even just pillow cases) when I am away from my own bed, for example on holiday.
I hope that this has given an insight into the sleep challenges that autistic individuals face. As I said earlier I am no expert on sleep and am simply sharing my own experiences and opinions. It is really important if you are suffering with any sort of sleep problem to talk this though with a health professional to ensure that you are supported in the best way possible.
This is really insightful. Thank you.
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