Why Sleep Can’t Be “Made Up”
We’ve all heard it before: “I’ll just catch up on sleep this weekend.” It sounds logical, doesn’t it? After all, a few late nights during the week can surely be balanced out by sleeping in on Saturday and Sunday. Unfortunately, this idea doesn’t hold up under the microscope of sleep science. Sleep simply doesn’t work that way.
For BCBAs supporting autistic learners and their families, understanding this concept is critical—not just for our clients, but for ourselves. Let’s break down why lost sleep can’t be reclaimed and why achieving healthy, full nights of sleep every day is non-negotiable.
The Science of Sleep Cycles: Why Every Night Matters
Sleep is divided into cycles, each containing distinct stages that serve unique purposes for physical and mental health. These stages include light sleep, deep sleep, and REM sleep (Rapid Eye Movement), and all are necessary for optimal functioning. REM sleep, in particular, plays a critical role in emotional regulation, memory consolidation, and learning.
When we cut our sleep short—whether by staying up late or waking to an alarm—we lose out on entire cycles of sleep, particularly those later REM-rich cycles that occur in the early morning hours. This is especially significant for autistic learners, as disrupted or incomplete sleep can exacerbate challenges with sensory processing, emotional stability, and attention.
What’s lost can’t be recovered. Sleeping in on the weekend might feel refreshing, but that’s not because we’ve “made up” for lost sleep. Instead, it’s because we’ve finally achieved one full night of healthy sleep—something we should be aiming for every night, not just on Saturdays.
The Cost of Cut-Off Sleep
Dragging learners out of bed in the morning or letting them repeatedly hit the snooze button robs them of the essential restorative benefits that occur during the final sleep cycles. These cycles are particularly important for:
Emotional Regulation: Poor sleep is linked to increased mood instability and emotional outbursts.
Cognitive Functioning: Memory consolidation, attention, and focus suffer without sufficient REM sleep.
Behavioral Stability: Incomplete sleep can lead to heightened impulsivity and decreased ability to tolerate frustration.
For learners already navigating the complexities of autism, these deficits can compound daily challenges and reduce the effectiveness of ABA interventions.
What Can BCBAs Do?
As sleep educators, we must help families prioritize consistent, sufficient sleep every night. Here’s how we can guide them:
Promote Sleep Hygiene: Encourage families to establish calming bedtime routines and consistent sleep and wake times—even on weekends.
Assess Sleep Needs: Tailor recommendations to each learner’s individual sleep needs, taking into account factors like age and activity level.
Educate on Sleep Cycles: Help caregivers understand the importance of completing full sleep cycles, emphasizing why dragging learners out of bed prematurely disrupts critical processes.
Imagine Feeling Great Every Day
Sleeping in on the weekend feels good because it’s a reminder of how our bodies thrive when given the rest they need. Imagine feeling that refreshed and focused every day—not just occasionally. By prioritizing full, healthy nights of sleep for our learners, we set the stage for more consistent emotional regulation, improved learning outcomes, and overall well-being.
It’s time to move away from the myth of “making up” sleep and focus on what truly matters: getting it right the first time.
Want to learn more about fostering better sleep for your learners? Check out The Sleep Collective certification program to deepen your expertise and bring meaningful change to the families you serve.
