Miya Pearson
Sleep is a critical issue for teenagers with Asperger's, given the effect it can have on many facets of life. Sleep problems are one of the most common comorbid conditions experienced by individuals with Asperger's, and unfortunately, all children with autism are likely to suffer from disturbed sleep patterns at some point. Autistic teenagers sometimes have sleep and settling problems related to feeling anxious during the day or at bedtime, or because sensory sensitivities make it hard for them to fall asleep or stay asleep. These problems can include irregular sleeping and waking patterns, sleeping much less than expected for their age, and waking and getting up for more than an hour during the night.
Research suggests that teenagers need between eight and ten hours of sleep every night, yet most adolescents only get about six and a half to seven and a half hours of sleep per night. Regularly not getting enough sleep can dramatically affect a teenager's life, impacting their mental well-being, increasing their risk of depression and anxiety, and reducing their academic performance at school.
| Characteristics | Values |
|---|---|
| Number of hours of sleep needed | 8-10 hours |
| Sleep patterns | Irregular sleeping and waking patterns |
| Sleep problems | Difficulty relaxing or winding down, irregular melatonin levels, hypersomnia, settling problems, waking problems, 'social cues' problems, melatonin issues, sensory issues, problems caused by allergies and food sensitivities |
| Effects of sleep deprivation | Concentration difficulties, poor mental health, poor academic performance |
| Solutions to sleep deprivation | Avoid stimulants, adjust body clock, create a relaxing bedtime routine, avoid screens before bed, avoid stimulants in the evening, keep the bedroom dark, do the same bedtime routine every night, get active during the day, set up a comfortable sleep environment, set up a regular wake-up time, avoid staying up late on weekends |
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What You'll Learn
Sleep disorders and autism
Sleep problems are very common in people with autism, and they can affect both children and adults. A 2019 study suggested that nearly 80% of autistic preschoolers have disrupted sleep, and sleep problems are twice as common in children with autism as they are in neurotypical children or those with other developmental conditions.
There are several reasons why autistic people may struggle with sleep. One reason could be irregular melatonin levels. Melatonin is a hormone that helps maintain and synchronize the body's circadian rhythm, and autistic people may produce lower levels of melatonin or produce it at the wrong times of day. Other reasons could be difficulties with relaxing or winding down, gastrointestinal problems, anxiety, or sensory sensitivities to light, sound, or touch.
Sleep problems in autistic people can also be caused by other comorbid conditions, such as attention deficit hyperactivity disorder (ADHD) or anxiety, both of which are known to disrupt sleep. Additionally, medications taken for these conditions can also affect sleep. For example, stimulants commonly used to treat ADHD are known to cause insomnia.
The impact of sleep disturbances in autistic children can extend beyond the individual, affecting the quality of life and daytime functioning of the child, as well as increasing stress levels in their families. Sleep problems in autistic children have also been linked to more challenging behaviors during the day and difficulties in regulating emotions.
To address sleep problems in autistic individuals, several strategies can be employed:
- Establishing a bedtime routine can be helpful. This may include a specific order of activities, such as a visual bedtime schedule, providing reminders, and maintaining consistency.
- Creating a relaxing environment in the bedroom by adjusting the temperature, lighting, or using scented oils can promote better sleep.
- Identifying and addressing any underlying medical problems, such as tonsillitis, adenoids, gastrointestinal issues, or seizures, that may be impacting sleep.
- Screening for intrinsic sleep disorders such as sleep apnea, restless leg syndrome, or periodic limb movement disorder.
- Evaluating food and environmental allergies, which are commonly observed in autism, as these can also disrupt sleep.
- Implementing non-pharmacological measures such as bedtime routines and a sleep-wise approach is often the first line of treatment.
- In some cases, limited regulated pharmacotherapy may be considered if behavioral changes are not effective. Melatonin supplements, for example, have been shown to improve sleep patterns in autistic individuals.
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Sleep problems and their effect on daytime functioning
Sleep is critical for teenagers with Asperger's to function during the day. Teenagers with Asperger's need between seven and eleven hours of sleep each night, with most requiring eight to ten hours. However, many adolescents fall short of this, averaging only 6.5 to 7.5 hours of sleep. This sleep deprivation can have detrimental effects on their daytime functioning, impacting their physical health, energy levels, mental health, learning abilities, and social relationships.
Sleep problems in teenagers with Asperger's can manifest in various ways, including irregular sleeping and waking patterns, sleeping less than expected, and frequent waking during the night. These issues may be related to anxiety, sensory sensitivities, or difficulties with relaxation. Addressing sleep problems is crucial, as chronic sleep deprivation can negatively affect a teenager's mental wellbeing, increase the risk of depression and anxiety, hinder academic performance, and impair social functioning.
To improve sleep and promote better daytime functioning, it is essential to establish consistent bedtime habits and routines. This may include creating a relaxing bedtime routine, avoiding stimulants and screens before bed, engaging in physical activity during the day, personalizing the sleep environment to suit sensory needs, and incorporating relaxation techniques such as reading or listening to music. Additionally, spending time on special interests and hobbies can help reduce stress and promote positive feelings, making it easier to fall asleep. Seeking professional help from a GP, school counsellor, or psychologist is recommended if sleep problems persist and significantly impact the teenager's overall wellbeing, schoolwork, or mental health.
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Sleep and autism in teenagers
Sleep is a critical issue for teenagers with autism, as it can have a significant impact on various aspects of their lives. This article will explore the sleep patterns and challenges faced by autistic teenagers, the potential causes and consequences of sleep disturbances, and strategies to improve sleep quality.
Sleep Needs and Patterns
Most teenagers, including those with autism, require 8-10 hours of sleep each night to function optimally. However, it is common for adolescents to get less sleep, with some needing as little as 7 hours or as much as 11 hours. During the early teen years, it is typical for teenagers to want to stay up later and wake up later due to changes in melatonin secretion and brain maturation during puberty.
Sleep and Settling Problems
Autistic teenagers often experience sleep and settling difficulties, which may be related to anxiety or sensory sensitivities. These problems can include irregular sleeping and waking patterns, sleeping significantly less than expected, and waking up for prolonged periods during the night.
Causes of Sleep Disturbances
There are several factors that can contribute to sleep disturbances in autistic teenagers:
- Hormonal time shift: Puberty hormones shift the body clock forward, making teenagers feel sleepy later at night. However, early school start times don't allow for sufficient sleep.
- Screen time: The use of smartphones and other electronic devices before bed reduces sleep time.
- Hectic schedules: After-school commitments, such as homework, sports, and part-time work, can cut into a teenager's sleep time.
- Leisure activities: Stimulating entertainment like TV, internet browsing, and gaming can keep teenagers up late.
- Light exposure: Evening light exposure from electronic devices can interfere with melatonin production, disrupting sleep.
- Vicious circle: Insufficient sleep can lead to an over-aroused brain, making it harder to fall asleep.
- Social attitudes: In Western culture, a busy lifestyle is often valued over sleep.
- Sleep disorders: Conditions such as restless leg syndrome or sleep apnoea can impact sleep quality and duration.
Effects of Sleep Deprivation
Chronic sleep deprivation in autistic teenagers can have significant consequences, including:
- Concentration difficulties
- Mental "drifting off" in class
- Shortened attention span
- Poor decision-making
- Moodiness and aggression
- Risk-taking behaviour
- Slower physical reflexes and clumsiness
- Reduced academic and sporting performance
- Increased mental health issues such as anxiety and depression
Strategies for Improving Sleep
To enhance sleep quality in autistic teenagers, the following strategies can be implemented:
- Personalised bedtime habits and routines: Autistic teenagers often sleep better when they can personalise their bedtime habits and routines to create a calming and sensory-comfortable environment.
- Daytime activities: Engaging in special interests and hobbies during the day can reduce stress and promote positive feelings, making it easier to fall asleep.
- Physical activity: Physical activity during the day helps relax the body and mind, making it easier to fall asleep.
- Personalised sleep environment: Ensuring the sleep environment suits their sensory needs, such as controlling noise, temperature, light, smell, bedding, and nightwear.
- Relaxation techniques: Relaxing activities before bed, such as listening to music, reading, or breathing exercises, can aid in falling asleep and improve sleep quality.
- Time with family: Spending calm and connected family time before bed can help autistic teenagers feel safe and relaxed.
- Preparation for the following day: Reducing stress and worry by planning and preparing for the next day before bedtime.
- Medical help: If sleep problems persist and affect overall wellbeing, schoolwork, relationships, or mental health, it is recommended to seek help from a GP, school counsellor, or psychologist.
Sleep is a critical aspect of teenage development, and understanding the unique sleep needs and challenges of autistic teenagers is essential. By implementing personalised strategies and seeking professional help when needed, autistic teenagers can improve their sleep quality and overall well-being.
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The importance of good sleep for teenagers
Sleep is extremely important for teenagers, with chronic sleep deprivation having dramatic effects on their lives. Teenagers need between 8 and 10 hours of sleep every night, but most adolescents only get about 6.5 to 7.5 hours of sleep. This sleep debt can impact their mental wellbeing and increase their risk of depression, anxiety, and low self-esteem. It can also affect their academic performance at school.
Causes of teenage sleep deprivation
- Hormonal time shift: Puberty hormones shift the teenager's body clock by about one or two hours, making them sleepier later. However, early school start times don't allow them to sleep in, leading to chronic sleep deprivation.
- Using screen-based devices: Smartphones and other electronic devices used before bed reduce sleep time. According to a study, teens who put down their phones an hour before bed gained an extra 21 minutes of sleep per night.
- Hectic after-school schedules: Homework, extracurricular activities, part-time work, and social commitments can cut into a teenager's sleep time.
- Leisure activities: Stimulating entertainment like TV, the internet, and video games can keep teenagers up late.
- Light exposure: Light cues the brain to stay awake. Evening light from electronic devices can interfere with the production of melatonin, the hormone responsible for sleep.
- Vicious circle: Insufficient sleep causes the teenager's brain to become more active, making it harder to fall asleep.
- Social attitudes: In Western culture, being active is often valued more than getting enough sleep.
- Sleep disorders: Conditions like restless leg syndrome or sleep apnea can affect how much sleep a teenager gets.
Effects of teenage sleep deprivation
The developing brains of teenagers need adequate sleep, and chronic sleep deprivation can have several negative consequences:
- Concentration difficulties
- Mentally 'drifting off' in class
- Shortened attention span
- Poor decision-making
- Moodiness and aggression
- Risk-taking behaviour
- Slower physical reflexes and reduced sporting performance
- Clumsiness, which may result in injuries
- Poor academic performance
- Increased 'sick days' from school due to tiredness
Tips for improving sleep
- Allow teenagers to sleep in on weekends and encourage early nights, especially on Sundays, to prevent a sleep deficit for the school week.
- Limit screen time before bed and encourage restful activities instead, such as reading or listening to music.
- Avoid stimulants like coffee, tea, soft drinks, and energy drinks in the evening.
- Keep the bedroom dark at night and expose the eyes to lots of light in the morning to regulate the sleep-wake cycle.
- Establish a relaxing bedtime routine, such as having a warm drink or taking a bath before bed.
- Engage in physical activity during the day to promote positive feelings and tire the body.
- Spend time on special interests and hobbies to reduce stress and promote positive feelings, which can help with falling asleep.
- Prepare for the following day before bed to reduce stress and worry.
- Consult a healthcare professional if sleep problems persist or affect the teenager's well-being, schoolwork, or mental health.
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Tips for better sleep for autistic teenagers
Sleep is extremely important for teenagers, and this is no different for those with Asperger's. In fact, autistic people of every age may need more support when it comes to looking after their health, including their sleep.
Understand Sleep Needs
Firstly, it is important to understand how much sleep teenagers need. Most teenagers need 8-10 hours of sleep each night, though some may need as little as 7 hours or as much as 11 hours. Teenagers with Asperger's may need more or less sleep, and this is okay!
Establish a Personalised Bedtime Routine
Autistic teenagers tend to sleep better when they personalise their bedtime habits and routines. This allows them to create an environment that suits their unique needs, which may include sensory comfort and calmness. A routine can also help autistic teenagers feel more certain and in control of their sleep. For example, a routine could include having a warm drink, reading a book, or listening to music before bed.
Create a Relaxing Sleep Environment
Making sure the sleep environment is relaxing and suits the sensory needs of the autistic teenager is crucial. This could include paying attention to noise, temperature, light, smell, bedding, and nightwear. For instance, using a fan to block out unwanted noise or to feel cool enough to sleep, or wearing nightwear with a particular feel or smell that is comforting.
Engage in Relaxing Activities Before Bed
Relaxing before bed can help autistic teenagers fall asleep faster and stay asleep. This could include listening to music, sounds, or dialogue from familiar sources, reading a favourite book, or doing breathing or muscle relaxation exercises. Spending time with family before bed can also help to wind down and feel connected and safe, as long as the activities are not too exciting or scary.
Prepare for the Following Day
Setting aside time before bed to prepare for the following day can help reduce stress and worry. This could include looking at timetables or lesson plans, or writing out a plan for the next day.
Engage in Physical Activity During the Day
Physical activity during the day can help autistic teenagers have positive feelings, relax, and feel tired at bedtime. This could be any activity they enjoy, such as swimming, gymnastics, or biking.
Spend Time on Special Interests and Hobbies
Engaging in special interests and hobbies during the day can help reduce stress and promote positive feelings, which may lead to better sleep at night.
Avoid Stimulants
Avoiding stimulants such as coffee, tea, soft drinks, and energy drinks in the evening can promote better sleep. It is also important to avoid any food or drink that contains caffeine, including chocolate, after dinner.
Seek Professional Help if Needed
If sleep problems continue to affect the wellbeing, schoolwork, relationships, or mental health of the autistic teenager, it is important to seek help from a GP, school counsellor, or psychologist.
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Frequently asked questions
Most teenagers need 8-10 hours of sleep each night. Some need as little as 7 hours or as much as 11 hours.
The developing brain of a teenager needs more sleep. Lack of sleep can affect their mental wellbeing, increase their risk of depression and anxiety, and reduce their academic performance at school.
Autistic people often have trouble sleeping due to difficulties with relaxing or winding down, irregular melatonin levels, and sensory sensitivities.
Sleep problems might include irregular sleeping and waking patterns, sleeping much less than expected for their age, and waking up for long periods during the night.
Personalising sleep habits and bedtime routines can help autistic teenagers sleep better. This includes daytime activities, physical activity, a personalised bedtime routine, a personalised sleep environment, relaxation before sleep, time with family, and preparation for the following day.
