The Evolving Bedtime: Why Sleep Strategies Must Grow With Our Learners

One of the most common pieces of advice parents hear is, “Keep a consistent bedtime.” While consistency is important, what often gets left out is that bedtime itself needs to evolve as our learners grow. Holding a 15-year-old to the same bedtime we set when they were five doesn’t take into account their biological changes and their changing sleep needs—and it can actually work against our goals for quality sleep and positive behavior.

In the autism community, sleep struggles are common, and they don’t simply “grow out of it.” Our learners need our guidance and support with sleep at every age, especially during adolescence when changes in circadian rhythms shift bedtimes even later. Let’s dive into how these developmental shifts impact our learners’ sleep and why we, as BCBAs, need to adjust our strategies to meet them.

Why Bedtime Needs to Shift Across Childhood and Adolescence

For young children, early bedtimes are ideal because their bodies naturally release melatonin in the early evening, making it easier to fall asleep and get the rest they need. But as children grow into their teenage years, their circadian rhythms shift. This phenomenon, often called “sleep phase delay,” pushes the natural release of melatonin later in the evening, making it harder for teens to fall asleep early—even if they used to have a 7:30 p.m. bedtime.

For teenagers, maintaining an early bedtime can lead to prolonged periods of wakefulness, creating frustration, behavioral challenges, and in some cases, chronic sleep deprivation. This can have a significant impact on daytime functioning, from lower cognitive performance and increased irritability to decreased engagement in ABA sessions.

Why This Matters for the Autism Community

In the autistic community, challenges with sleep don’t disappear with age. If anything, they can become more pronounced as our learners grow. Here are a few key areas where poor sleep hits hardest in adolescence:

1. Mood Regulation: Adolescence is already a time of emotional fluctuations, and sleep deprivation can amplify these changes. For autistic teenagers, this can mean an increase in emotional dysregulation, more intense meltdowns, or heightened sensitivity to sensory input.

2. Focus and Attention: Adolescents naturally struggle with attention and focus due to ongoing brain development. A lack of sleep further disrupts these abilities, making it harder for teens to engage fully in learning and therapy.

3. Increased Stress Response: Chronic sleep deprivation elevates stress hormones like cortisol, impacting physical health and emotional resilience. This can create an added burden on teens who are already navigating the complexities of adolescence alongside the unique challenges of autism.

The Risks of Using “One-Size-Fits-All” Techniques

If we don’t adapt our sleep techniques as learners grow, we risk sabotaging their progress. A rigid bedtime that doesn’t account for biological and developmental changes can lead to increased resistance and nighttime behavioral issues. This resistance often creates stress for caregivers and, ultimately, negatively affects the learner's well-being.

Additionally, strategies that worked for young children—like setting a strict bedtime or engaging in calming bedtime routines—may not be as effective in teenagers. Adolescents often require more autonomy and flexibility, and sleep strategies should reflect that. They also have different sensory needs and leisure interests, which can impact when and how they are able to wind down effectively.

Practical Strategies for Supporting Teen Sleep

Here are a few ways to support healthy sleep habits in teenage learners while acknowledging their changing needs:

1. Adjust Bedtime Gradually
   Work with caregivers to gradually adjust bedtime based on the learner’s natural sleep cues. Shifting bedtime by 15-minute increments over a few weeks can help find the sweet spot for falling asleep without frustration. It’s often helpful to start with the ideal wake-up time and work backward.

2. Encourage Screen-Free Time Before Bed
   Screens can disrupt melatonin production, pushing bedtime even later. Help caregivers establish a routine that limits screen time an hour before bed, using alternative activities like closed-ended tasks, reading (if preferred), or engaging in calming sensory activities including a warm bath or shower.. For teenagers, giving them input on their bedtime routine can also increase buy-in.

3. Provide Consistency in Wake-Up Times
   While bedtime may fluctuate, maintaining a consistent wake-up time helps regulate the body’s internal clock. This can make it easier to fall asleep at the right time each night. Encourage families to keep wake-up times the same—even on weekends—as much as possible.

4. Introduce Calming Activities That Suit Teens
   Instead of “traditional” calming techniques, consider activities that may resonate more with teenagers, like more complex puzzles, audio-books, , or low-intensity stretching. These activities not only support relaxation but can also give teens a sense of control over their own sleep process when self-selected.

Supporting Caregivers in Making Sleep Adjustments

Adjusting a bedtime schedule can feel daunting for caregivers, especially if they are used to an early, structured routine. As BCBAs, it’s crucial to support families by explaining the benefits of a later bedtime for teens and guiding them through the adjustment process with compassion and flexibility. Help them see that by responding to their child’s natural rhythms, they’re building a foundation for healthier, more restful sleep.

Want to Dive Deeper into Sleep Interventions?

In the Sleep Collective certification program, we explore how to tailor sleep interventions to each stage of development, including strategies for older children and teens. If you’re ready to deepen your expertise and bring greater value to your clients, consider joining our January, 2025 cohort.