Tips to sleep better with Autism

Before we proceed with giving tips, let's first delve a little deeper into the causes and consequences of sleep problems in autism. This way, we can understand it better.

Causes of sleep problems in autism

There are various factors that contribute to sleep problems in autism. Below, we discuss some of the main causes.

1. Sensory overstimulation: People with autism may be hypersensitive to stimuli, such as light, sound, and touch. This can lead to difficulties falling asleep and staying asleep, and can negatively affect sleep quality.
2. Disruption of the circadian rhythm: The circadian rhythm is the body's natural rhythm that determines when we are sleepy and when we are awake. People with autism may have a disrupted sleep-wake cycle, which can lead to sleep problems.
3. Anxiety and stress: People with autism may be anxious and experience a lot of stress. This can lead to sleep problems and negatively affect sleep quality.
4. Medication: People with autism may use medication that affects sleep.

Consequences of sleep problems in autism

Sleep issues can negatively impact the daily functioning of people with autism. Below, we discuss some consequences of sleep problems in autism.

1. Fatigue: Sleep issues can lead to fatigue, which can result in problems functioning during the day. People with autism may struggle to perform daily tasks, such as school or work.
2. Irritability: Sleep issues can lead to irritability and mood swings. People with autism may become overstimulated and have difficulty coping with social situations.
3. Concentration problems: Sleep issues can lead to concentration problems and reduced cognitive performance. This can affect learning and academic performance.

A 2023 Swedish study ₁ showed that a weighted blanket improves skills related to falling asleep, sleeping through the night, and relaxing during the day. Using a weighted blanket improved the daily routine in the morning and evening, including preparing/going to bed and waking up in the morning.

The weight of a weighted blanket provides deep pressure, also known as deep pressure stimulation. This can have a calming effect on the nervous system and help reduce anxiety and stress, which often negatively impact sleep in people with autism.

Additionally, using a weighted blanket can also help reduce sensory overload. People with autism may be hypersensitive to stimuli, such as touch, and the weight of the blanket can provide a sense of security and safety. This can help reduce stress and anxiety that often accompany sensory overload and promote a calming and relaxing sleep environment.

As discussed earlier, using a weighted blanket can help reduce stress and sensory overload. Additionally, these tips can help promote a good night's sleep for people with autism:

1. Maintain a consistent sleep schedule: Try to go to bed and wake up at the same time every day to regulate the circadian rhythm.
2. Create a calming sleep environment: Ensure a quiet, dark, and cool bedroom. Avoid stimuli such as television, computers, and mobile phones before bedtime.
3. Utilize relaxation techniques: Try relaxation techniques such as meditation, breathing exercises, or yoga to help reduce stress and anxiety.
4. Avoid caffeine and alcohol: Avoid drinking caffeinated beverages, such as coffee or tea, and drinking alcohol before bedtime.
5. Ensure sufficient physical activity: Regular physical activity can help reduce stress and anxiety and can contribute to a good night's sleep.
6. Consult a doctor or sleep specialist: If sleep problems persist, it is important to consult a doctor or sleep specialist to discuss which treatments and interventions are most suitable for your specific situation.

It is important to remember that every person with autism is unique and that the needs and interventions for sleep can vary. Therefore, it is important to consider individual differences and needs when promoting a good night's sleep. Always consult a doctor or sleep specialist.

• ₁ The effectiveness of weighted blankets on sleep and everyday activities - A retrospective follow-up study of children and adults with attention deficit hyperactivity disorder and/or autism spectrum disorder