{"id":3804,"date":"2025-02-25T09:57:02","date_gmt":"2025-02-25T09:57:02","guid":{"rendered":"http:\/\/martinemussies.nl\/web\/?p=3804"},"modified":"2025-04-02T16:35:39","modified_gmt":"2025-04-02T16:35:39","slug":"autism-sleep","status":"publish","type":"post","link":"https:\/\/martinemussies.nl\/web\/autism-sleep\/","title":{"rendered":"Autism & Sleep"},"content":{"rendered":"\n

I originally wrote this piece on autism<\/a> & sleep for Autisme is Veelzijdig<\/a><\/em>, a Dutch platform on autism. I\u2019m sharing it here as well, hoping it might resonate with others.<\/p>\n\n\n\n\n\n\n\n

Image: a sleeping koala, by David Clode<\/a> @ Unsplash<\/a><\/em><\/p>\n\n\n\n

Struggling with Sleep?<\/h2>\n\n\n\n

For autistic people, sleep can be a recurring challenge. For me, sleeping isn\u2019t just the moment when I switch off from the world\u2014it\u2019s an intense process often accompanied by an inner battle. I vividly remember lying in bed for hours as a child, my mind racing over the smallest details of the day. The silence of the night brought me little peace, as my thoughts continued to spiral\u2026 making it difficult to drift off.<\/p>\n\n\n\n

Many autistic people experience disrupted sleep patterns because their brains process stimuli and stress differently. While most people can calm their minds in the evening as external stimuli decrease, it sometimes feels as though my brain remains tuned to the frequency of a busy day. A reduction in melatonin production may also play a role, making it harder to transition into a restful state. These neurochemical differences have been a source of frustration for me, but also a puzzle I am slowly learning to solve. In this blog, I\u2019d love to share what I\u2019ve discovered about achieving a good night\u2019s sleep.<\/p>\n\n\n\n

The Neuropsychology of Sleep<\/h3>\n\n\n\n

Sleep plays a crucial role in how we manage emotions and mental well-being. When we don\u2019t sleep well, it can lead to distractibility, memory issues, and a sense of detachment\u2014what psychology refers to as \u201cdissociation.\u201d According to Dalena van Heugten (Maastricht University), this happens because brain processes that usually work together, such as memory and emotion regulation, temporarily fall out of sync. Dreams, which occur during REM sleep, help process negative emotions and recognise complex patterns\u2014an essential function for daily life. While we sleep, our brains work hard to strengthen memory connections and regulate emotions. Interestingly, we are better at identifying new, complex patterns during sleep than when we\u2019re awake, which can help reduce stress and improve overall mental health.<\/p>\n\n\n\n

Many people believe they need exactly eight hours of sleep, but according to sleep scientist Merijn van de Laar (Maastricht University), that\u2019s not the whole story. Sleep quality is far more important than quantity. The most restorative and essential phase for recovery and memory consolidation is the first 4.5 to 5 hours\u2014often called core sleep. After that, lighter sleep stages and dream sleep follow, which have evolved to help us stay alert to potential dangers. Sleep pressure\u2014the natural urge to sleep\u2014builds up throughout the day through activity, while stress and tension do the opposite. That\u2019s why after a full day of sightseeing, you fall asleep effortlessly, but after a stressful deadline, you can end up tossing and turning for hours.<\/p>\n\n\n\n

Sleep expert Lucia Talamini (University of Amsterdam) is researching how sound pulses can improve sleep using a small headband. The challenge is that many people struggle to reach deep sleep, leading to various health issues. Lucia\u2019s goal is to develop a small device that produces sound waves to enhance sleep quality, helping people feel happier, less stressed, and more emotionally balanced in the long run.<\/p>\n\n\n\n

My Brain Hacks for Autism & Sleep<\/h3>\n\n\n\n

After years of restless nights, I\u2019ve developed my own routines to improve my sleep. I\u2019ve established a structured evening ritual: after a day full of sensory input, I take the time to write down my thoughts and to-do lists, so they don\u2019t keep running through my mind at night. I brush my teeth, cleanse my face, and practise yoga nidra<\/em>. I\u2019ve also discovered that listening to calm, instrumental music and using earplugs makes a world of difference. These small adjustments have gradually improved my sleep, although there are still nights when I find myself awake in the early hours, struggling to settle.<\/p>\n\n\n\n

There is no one-size-fits-all solution, but I hope that by sharing my experiences\u2014grounded in insights from neuropsychology\u2014I can inspire other autistic people to find their own paths to better sleep. It\u2019s important to acknowledge that our brains function differently, and what works for one person may not work for another. However, by exchanging experiences and tips, we can support each other in finding strategies that help.<\/p>\n\n\n\n

For me, this remains an ongoing journey. Each small improvement gives me the energy and peace I need to face the next day with confidence. Hopefully, this story helps you see your own sleep struggles in a new light and encourages you to experiment with different ways to find rest. Because ultimately, sleep\u2014like life\u2014is all about finding balance between stimulation and relaxation.<\/p>\n\n\n

\n
\"Martine
Before learning about autism & sleep, I was more into bed-jumping than actual sleeping!<\/em><\/figcaption><\/figure><\/div>\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

I originally wrote this piece on autism & sleep for Autisme is Veelzijdig, a Dutch platform on autism. I\u2019m sharing it here as well, hoping it might resonate with others.<\/p>\n","protected":false},"author":1,"featured_media":3860,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[76,49],"tags":[],"class_list":["post-3804","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-psychology","category-autism"],"aioseo_notices":[],"yoast_head":"\nAutism & Sleep » Martine Mussies<\/title>\n<meta name=\"description\" content=\"Autistic people experience disrupted sleep because their brains process stimuli & stress differently. 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