Autism & Disrupted Circadian Rhythm: Can We Fix It?

Jeanette Johansson Asks

Have you written anything about “revenge bedtime procrastination”? I can really identify with that – but how do you deal with it? Is it just a matter of accepting that you’ll be staying up late all the time?

Paula Replies

I may have touched on it before, but it’s always good to revisit the topic! Many autistic and/or ADHD individuals experience a naturally delayed circadian rhythm, and often identify as night owls. Research suggests autistic people frequently have atypical melatonin production, which can contribute to a shifted sleep schedule. While melatonin can help with sleep onset and a delayed rhythm, it doesn’t work for everyone. Personally, I can’t even tolerate melatonin – I had terrible side effects when I tried it once, but it works for some.

There’s No One-Size-Fits-All Answer

So, how do you deal with a delayed circadian rhythm? It’s a good question. Different autistic people handle it differently, and there isn’t a single right answer. The most important thing is to consider how much an irregular sleep schedule actually bothers you. I’ve met autistic people with delayed rhythms, and others who don’t seem to have a rhythm at all, going to bed whenever they feel tired. Some choose to embrace their natural pattern and listen to their bodies. They prioritize sleeping when they feel right, rather than trying to fit into societal expectations, and often say they felt awful when they tried forcing themselves into a 11 pm to 7 am routine.

It Depends on Your Life Situation

You need to think about whether you can realistically manage an irregular schedule. It’s difficult if you have a typical daytime job, as you’ll likely end up sleep-deprived. It also doesn’t work well with young children or other commitments that demand a regular routine. However, if you’re retired or have flexible working hours, things are different. Just be aware that you might become socially isolated if your sleep times are drastically different from others, and it can be tricky with things like appointments or a landlord visiting in the morning. Sleep deprivation is never good, but if you understand the consequences, you can decide what’s right for you.

I Used to Be a Dedicated Night Owl

I took a completely different approach. Until I was 38, I was a dedicated night owl, never getting up before noon. If I had to be up by 10 am, it would ruin my whole day. But then I started working as a lecturer, and our meetings often began at 8:30 am. I was constantly sleep-deprived and realised I needed to change things. People say you can’t turn a night owl into a morning person, but I thought that if I could just fall asleep a couple of hours earlier, I’d be happy.

I Made a Lifestyle Change

I made a complete lifestyle change. I started getting up early every morning, without exception. I made sure to have my last meal about five hours before bed and cut out caffeine entirely – even in the mornings. I avoided bright lights in the evenings and made sure my bedroom was properly dark. And, crucially, I exposed myself to daylight outdoors in the mornings. Regardless of the weather, I spent two hours outside as soon as the sun rose.

I Became a Morning Person

And it worked! It was incredible. After a while, I noticed I could easily fall asleep at 9 pm and wake up at 6 am, fully rested. People who knew me before couldn’t believe it, considering I was once a hopeless case. It made such a difference, especially the morning light exposure. I quickly realised that sitting by a window wasn’t enough – the light needed to be outside, even on cloudy days.

I Need to Stick to My Habits

Even now, years later, I’m still a morning person. Though I don’t need to be outside every single morning anymore – doing it every other day is enough (though I still get outside every morning when I have morning lectures). I’ve also reduced the light exposure to about an hour or 90 minutes, and that works too. But because I’m not naturally a morning person, I need to stick to these habits to fall asleep early. If I slack off for a few days, I quickly find myself awake at midnight. People who are naturally morning people probably don’t need to put in as much effort.

I Fall Asleep Earlier in the Summer

I’ve also noticed I fall asleep much earlier in the summer than in the winter. In winter, I can be awake at 10 pm, and I often struggle to fall asleep in December. But in the summer, I sleep soundly at 9 pm, because the sun rises earlier, allowing me to get sunlight exposure early in the morning. I’ve read that you typically fall asleep about 15–16 hours after light exposure, and I think that’s true. So if you get daylight at 7 am, you’ll fall asleep around 11 pm – 12 am.

Happy With My Choice

As you can see, there are different ways to manage problems with your circadian rhythm. I’m happy with my choice, but as I said, I have to work hard to maintain it and can’t afford to be inconsistent. Some people complain that my whole life now revolves around sleep, as I need to follow routines both morning and evening to keep my schedule on track. There’s probably some truth to that. I understand that not all autistic people with a delayed circadian rhythm would be able to embrace such strict routines, but it works for me!

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