Harvard: Adult Autism sleep resources1
As many as 50-80% of Autistic people experience some kind of sleep difficulty as compared to 25-30% of neurotypical people. Sleep issues vary widely and include:
- Difficulty falling asleep
- Interrupted sleep
- Early waking
- Needing very little sleep
When sleep problems arise in the adult years, there could be a variety of explanations, including environmental factors, changes in family or living arrangements, transitions to new day programs or employment, or environmental factors such a seasonal allergies or other air quality issues. Sleep problems can also be caused or exacerbated by underlying medical conditions such as:
- Sleep apnea
- GERD or acid reflux
- Constipation
- Seizures
- Erupting wisdom teeth
- Restless legs syndrome
Psychological factors and emotional distress can also contribute to sleep problems. Anxiety, depression, stress, or trauma are just a few of the factors that can create or exacerbate sleep problems. Some types of medications, such as stimulants, beta blockers, corticosteroids, and decongestants can also affect the quality and duration of nighttime sleep.
Lifestyle changes can help
Six simple things to do to improve sleep:
- Increase the amount of exercise during the day, such as walking and swimming
- Minimize alcohol and caffeine intake
- Limit screen use at night when possible
- If heartburn or acid reflux are suspected, prop up the head of the bed or use extra pillows to avoid laying completely flat on the bed
- Keep the bedroom cool and as dark as possible
- Consider a weighted blanket to help calm nerves and give calming sensory input
- https://adult-autism.health.harvard.edu/resources/sleep-problems/ ↩︎