Episode Overview

In this episode, sleep expert Emily Varon returns to the Behavioral Observations Podcast to share her deep expertise in sleep improvement—especially within the autism community. Drawing from 15 years of experience, Emily emphasizes personalized approaches, the role of wearable technology, and the importance of sensitivity when discussing sleep challenges with families. She also discusses new research on screen time and its true impact on sleep latency, offering insights that can reshape how behavior analysts approach sleep-related interventions.

Key Topics Covered

Personalized Sleep Strategies

• Why one-size-fits-all sleep advice doesn’t work.

• How Emily uses wearables like the Oura Ring to identify sleep patterns and triggers.

• Note: check this out if you want to see if the Whoop Strap is a wearable technology is for you.

• The role of self-reflection and data tracking in improving sleep.

Sleep Hygiene in the Autism Community

• Sleep as a primary reinforcer and the role of environmental variables.

• Key elements of good sleep hygiene: consistent schedules, avoiding late-night exercise, and structured bedtime routines.

• How these strategies apply equally to neurotypical and autistic individuals, with additional sensitivity for pre-existing diagnoses.

Screens, Blue Light, and Sleep Latency

• The evolution of research on blue light and melatonin suppression.

• Insights from Michael Gradizar’s 2024 study showing only a minor, non-significant delay in sleep onset from screens.

• Why user behavior matters more than blue light itself—and how behavior analysts can address it.

Sleep Research Gaps in Autism

• The distinction between medical and non-medical sleep researchers.

• Why more targeted studies in autism are needed, despite data collection challenges.

• Behavioral tendencies—rather than autism itself—as key factors in sleep disruption.

Screen Time, Social Media, and Self-Regulation

• How apps are designed to maximize engagement and reinforce continued use.

• The impact of device removal on children’s emotions and behavior.

• Differences in personality and susceptibility to “dopamine hits” from scrolling.

Children’s Sleep and Screen Time Variability

• Why short shows like Bluey may help some kids wind down, while disrupting others.

• Understanding sleep architecture and how disruptions affect mood and regulation.

• Real-world examples of activities (like bedtime reading) that can unintentionally delay sleep.

Approaching Sleep Conversations with Families

• The importance of avoiding yes/no questions about sleep problems.

• Asking open-ended questions about sleep satisfaction.

• Building trust with families so they feel comfortable prioritizing sleep interventions.

Next Steps for Listeners

• Special Offer: Use coupon code BXOB10 for 10% off The Sleep Collective course at readysetsleep.com.

• For BCBAs:

  • Replace checkbox-style questions with open-ended ones about sleep satisfaction.

  • Approach all autism-related cases assuming there may be underlying sleep challenges.

• For Families:

  • Evaluate how screen time may be affecting your child’s sleep quality and onset.

  • Assess whether your current bedtime routines are truly effective.

Links & Resources

• The Sleep Collective Course – Save 10% with code BXOB10

• Emily's first appearance on the BOP in Session 247

• Michael Gradisar’s 2024 study on screen time and sleep latency

• Learn more about Emily Varon’s work at readysetsleep.com

• Why We Sleep, by Matthew Walker

 

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