Busting Common Sleep Myths for Our Autistic Learners

Hello BCBAs and sleep advocates!

When it comes to sleep, there are many common misconceptions that can lead us down the wrong path—especially when working with our autistic learners. These myths can hinder the quality of sleep our learners receive, impacting their behavior, learning, and overall well-being. In my latest blog post, I dive into some popular sleep myths, busting them with evidence-based facts to help us better support our learners.

Let’s dig deeper into a few additional myths that are commonly believed and customize them to the autistic community so that we can provide the most effective sleep interventions possible.

Myth: If You’re Having Trouble Falling Asleep, Stay in Bed Until You Can

Fact: Experts recommend getting out of bed if you’ve spent 20 minutes trying to fall asleep.

For our autistic learners, tossing and turning in bed while trying to fall asleep can create an association between the bed and restlessness, which can further delay sleep. Instead, encourage caregivers to gently guide the learner to engage in calming activities like reading a book or doing a quiet sensory activity in a dim room until they feel sleepy. This helps reinforce that the bed is for sleep and avoids the stress of lying awake.

By associating the bed with restful sleep only, we create an environment that helps support a smooth transition to bedtime.?

Myth: Sleeping With a Light On is Harmless

Fact: It’s best to sleep in a room that is as dark as possible.

Even for our learners who may feel comforted by a nightlight, it’s important to know that light—even low levels—can interfere with sleep cycles. Light disrupts the circadian rhythm and increases the likelihood of night awakenings, which can make it harder to achieve restful, uninterrupted sleep. Too much light exposure (especially blue light from screens) at night has also been linked to other health issues like eye strain and weight gain. If complete darkness is difficult for some learners, suggest using a dim night light that is positioned away from the line of vision. Strategic positioning of night lights behind a piece of furniture or closer to the foot of the bed can create dim, ambient lighting rather than direct light that penetrates the eyelids. If nightlights are a must-do, selecting a non-LED fixture that is able to be on all night long can reduce impact on melatonin production and support the consistent environment the brain craves overnight.

Creating a sleep environment as close to darkness as possible will make a real difference in promoting uninterrupted sleep.?

Myth: Napping Makes Up for a Lack of Nighttime Sleep

Fact: Naps are not a substitute for quality sleep at night.

Napping doesn’t allow the body to go through all the stages of sleep that are critical for restoring the mind and body, especially for autistic learners. While a short nap can provide a temporary boost, relying on naps to make up for nighttime sleep deprivation is not an effective strategy. In fact, napping too long or too late in the day can throw off a learner’s entire sleep schedule, making it even harder to fall asleep at night.

Encourage caregivers to focus on creating consistent bedtime routines that lead to high-quality nighttime sleep rather than relying on naps to "catch up." Naps should be brief (20-30 minutes) and taken earlier in the afternoon to avoid sleep disruptions later.?

Myth: Snoring is Harmless and Nothing Can Be Done to Reduce It

Fact: Snoring can be a sign of a more serious issue and shouldn’t be ignored.

Light snoring here and there may not seem like a big deal, but frequent, loud snoring can be a red flag—especially for learners with sleep difficulties. Chronic snoring can be linked to obstructive sleep apnea (OSA), a condition that fragments sleep and prevents proper oxygen intake. For learners already facing sleep challenges, undiagnosed OSA can exacerbate daytime sleepiness, difficulty concentrating, and irritability. It’s essential to work closely with healthcare providers to identify the cause of snoring and seek appropriate interventions.

There are ways to address snoring, from positive airway pressure devices to exercises that strengthen the muscles around the airway. Families should discuss options with their pediatricians.

Discover The Sleep Collective Certification

Ready to master sleep interventions that work? Explore The Sleep Collective certification program, where you’ll learn evidence-based strategies to tackle sleep issues and help your learners achieve the quality rest they deserve. And don't forget—November is the last opportunity to lock in 2024 prices before they go up in 2025.

Let’s keep busting myths and supporting better sleep outcomes for the learners in our care!

Sleep should be sweet,

Emily Varon, MS, BCBA Founder, Ready Set Sleep