Myth Busting: What Really Works (and Doesn’t) for Sleep

Hello BCBAs and sleep enthusiasts! There’s no shortage of advice out there when it comes to helping our learners get better sleep, but not all of it is as effective as it seems. In fact, some of the most common sleep strategies can actually do more harm than good when it comes to achieving consistent, quality sleep. Today, I’m busting some of the biggest sleep myths that are circulating around, so you can guide caregivers with the most evidence-based approaches.

Let’s dive into some popular myths and the real science behind what helps—or hinders—sleep for our learners.

Myth 1: Black-Out Curtains Will Fix Sleep Problems

We’ve all heard that black-out curtains are the magic fix for sleep issues, especially for autistic learners who might be more sensitive to light. While it’s true that these curtains create a darker environment, which is helpful for setting the stage for sleep, they won’t address the core sleep problems on their own. If bedtime struggles or frequent night awakenings are happening, black-out curtains might help ease transitions into sleep but won't fix disruptions caused by behavioral or environmental factors.

The Reality: Black-out curtains are great as part of a sleep-friendly environment, but they’re only one piece of the puzzle. To really address sleep problems, it’s important to focus on consistent bedtime routines, environmental factors, and managing overstimulation.

Myth 2: Weighted Blankets are the Key to Better Sleep Maintenance

Weighted blankets have gained popularity for their calming effect, and they can be fantastic for helping learners wind down before bed. However, they’re not a miracle solution for sleep maintenance. In fact, some learners may find that over time, they require a heavier blanket to achieve the same calming effect. Even more concerning is the risk of overheating, especially overnight. While these blankets can be helpful during the bedtime routine, relying on them for sleep maintenance may not be the best long-term strategy.

The Reality: Weighted blankets are a great tool for calming before bed, but they’re not the secret to staying asleep all night. Focus on creating a consistent bedtime routine that doesn’t rely on increasing blanket weight and be mindful of the potential for overheating.

Myth 3: “Getting the Wiggles Out” Before Bed Helps Kids Fall Asleep Faster

We’ve all been there—thinking that burning off energy before bed will help a child fall asleep more quickly. But here’s the truth: vigorous activity close to bedtime actually increases core body temperature, releases adrenaline, and stimulates the body at a time when it should be winding down. Instead of helping a learner fall asleep faster, it can have the opposite effect, leaving them wide awake and more energized.

The Reality: Physical activity is great, but it’s best done earlier in the day. Encourage caregivers to plan exercise or active play well before bedtime. The focus in the evening should be on calming activities that help lower body temperature and relax the mind.

Myth 4: Warm Baths are Bad for Sleep

This one might sound surprising, but hear me out. Warm baths are often seen as too stimulating for bedtime, but research shows that the opposite is true. When we step out of a warm bath, the rapid cooling of the core body temperature actually triggers a natural sleep response. This cooling effect is one of the best ways to signal to the body that it’s time to wind down for the night.

The Reality: Far from being bad for sleep, a warm bath before bed is one of the best ways to prepare the body for sleep. Encourage caregivers to include a warm bath in the bedtime routine, as the post-bath cool down can promote better sleep.

Myth 5: Your Body Gets Used to Lack of Sleep

We’ve all heard people say, “Oh, I’m used to running on five hours of sleep,” but here’s the truth—your body never truly “gets used” to lack of sleep. Research shows that both short- and long-term sleep deprivation has serious consequences, particularly for our autistic learners who may already experience cognitive and behavioral challenges.

The Reality: While you might feel like your body has adapted to less sleep, the brain and body are far from optimal when they’re not getting the rest they need. Sleep deprivation can lead to daytime drowsiness, impaired memory, decreased focus, and even long-term health issues like metabolic or immune system dysfunction. For the autistic community in particular, this lack of sleep can result in behavioral escalations, decreased engagement in learning, and difficulty regulating emotions. Sleep is critical—not optional.

Myth 6: How Long You Sleep is All That Matters

Many people believe that as long as they’re logging eight hours of sleep, they’re getting the rest they need. But here’s a crucial point—sleep quality matters just as much as sleep quantity. Interrupted sleep or fragmented sleep cycles, which are common in autistic learners, can prevent the brain from entering the most restorative stages of sleep, even if they’re in bed for a full eight, ten or twelve hours.

The Reality: High-quality, uninterrupted sleep is what allows the brain and body to fully recharge. Sleep disruptions can cause learners to miss out on deep and REM sleep, which are essential for cognitive function, emotional regulation, and memory consolidation. In addition to focusing on sleep duration, we must prioritize strategies that improve sleep continuity for our community, such as minimizing nighttime awakenings and creating a calming bedtime routine.

(For more on understanding sleep cycles, check out my previous article on this topic).

What Really Works?

Now that we’ve busted some common sleep myths, what’s the takeaway? The most effective sleep strategies are based on evidence and the unique needs of each learner. Creating a calming, consistent bedtime routine, addressing environmental factors, and understanding the science behind sleep are the keys to supporting better sleep habits.

Want to Learn More About Effective Sleep Strategies?

If you’re ready to dive deeper into the science of sleep and learn how to create individualized, evidence-based sleep plans for your learners, consider The Sleep Collective certification program. This program is designed specifically for BCBAs who want to enhance their skills and help learners achieve better sleep outcomes.

By joining The Sleep Collective, you’ll gain the tools and knowledge to support lasting sleep improvements—and create happier, healthier days for your learners.