Sleep issues in autistic adults

Sleep issues are a common challenge among autistic individuals. 

They can range from difficulty falling asleep to frequent waking during the night, impacting a person’s focus and daily functioning. 

The amount of sleep each person needs varies, but most people require around eight hours of quality sleep to function well. If you wake up feeling tired or spend the day wanting a nap, it could be a sign that you aren't getting enough sleep. An occasional night of poor sleep might feel unpleasant, but it typically won't have long-term effects on your health.

Identifying the causes and finding practical solutions can significantly improve sleep quality and help autistic people feel better and function more effectively in their daily lives.

Common causes of sleep issues in autism

Many autistic individuals experience difficulty settling and winding down, which can delay falling asleep. This challenge in relaxing and preparing for sleep often leads to frequent night awakenings, making it hard to achieve restful sleep. Increased anxiety is another common cause, as high anxiety levels can lead to insomnia, making it difficult to fall or stay asleep.

Challenges with understanding social cues also play a role, where some autistic individuals may not associate the bedtime routines of others with their own need to sleep, disrupting their sleep patterns. Neurological conditions, such as epilepsy, which are common in some autistic individuals, can further affect sleep quality.

Sensory differences also contribute to sleep issues. Sensitivity to blue light from screens, sounds, or textures can make falling asleep difficult. Food allergies and sensitivities, particularly to caffeine and other stimulants, can cause gastrointestinal issues that disrupt sleep.

Many autistic individuals also have difficulties with waking up very early and not being able to return to sleep. 

Hypersomnia, a condition where some autistic individuals may sleep too much due to the stress and exhaustion from social interactions, can lead to irregular sleep patterns.

Types of sleep problems in autism

Autistic individuals often experience various sleep problems, including insomnia, sleep apnea, and reduced REM sleep. Insomnia is common, with autistic individuals taking longer to fall asleep than neurotypical individuals and frequently waking during the night. Sleep apnea, a condition where breathing stops repeatedly during sleep, is more prevalent among autistic individuals. Additionally, they spend less time in the rapid eye movement (REM) stage of sleep, which is crucial for learning and memory retention.

Strategies to improve sleep

Improving sleep is important for overall health; simple strategies can make a big difference. From keeping a sleep diary to creating a comfortable sleep environment, these practical tips can help enhance your sleep quality. Here are some effective strategies to try.

• Keep a sleep diary: Tracking sleep patterns and factors affecting sleep can help identify issues and measure the effectiveness of various strategies. This information can also be helpful for healthcare professionals when determining which strategies and amendments to make.
• Establish a bedtime routine: A consistent routine helps signal the body that it's time to wind down. This routine should be adaptable to different settings, such as holidays or visits to family and friends.
• Reduce screen time: Limiting the time spent on screens before bed can help increase melatonin production.
• Adjusting the room temperature: The ideal temperature for sleeping is typically between 18-22 degrees Celsius. 
• Relaxation techniques: To help the body unwind, try different relaxation techniques, such as a warm bath, meditation, breathing exercises, or listening to calming music.
• Create a comfortable sleep environment: Sensory issues can make falling and staying asleep difficult. Consider blocking out light, reducing distracting noises, and having comfortable bedding without labels or buttons. 
• Dietary considerations: Food sensitivities and dietary habits can impact sleep. Avoid foods with caffeine or sugar closer to bedtime. 
• Getting outdoors: It’s important to go outside each day, get sunlight, and, if possible, exercise.
• Medication: In some cases, medication may be required to help regulate sleep patterns. Always consult with a GP before starting any new medication.