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

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

Huge thanks to the following sponsors who keep the lights on!

Frontera. Consider taking a demo of Frontera's Assessment Builder and see how the ethical application of AI technologies can help you serve clients and save you time! Your first assessment report is free. And if you use code BOP25 you'll get an additional five assessments for just $100. So head to fronterahealth.com to check it out!
CEUs from Behavioral Observations. Learn from your favorite podcast guests while you're commuting, walking the dog, or whatever else you do while listening to podcasts. New events are being added all the time, so check them out here.
The Behavioral Toolbox. Check out our courses for school-based and other behavioral professionals, including our newest one, Motivational Interviewing: Getting Educator Buy-In.
Behavior University. Their mission is to provide university quality professional development for the busy Behavior Analyst. Learn about their CEU offerings, including their 8-hour Supervision Course, as well as their RBT offerings over at behavioruniversity.com/observations. Don't forget to use the coupon code, PODCAST to save at checkout!

Sleep, Autism, and Screen Time: Session 308 with Emily Varon

The Behavioral Observations Podcast with Matt Cicoria