Summer in Northern Ireland doesn’t always mean endless sunshine, but when the heat does arrive, it can be overwhelming—especially for autistic adults. While many people enjoy the warmer weather, for those of us with sensory sensitivities, the heat can bring discomfort, anxiety, and even meltdowns.
So whilst many are lapping up the sunshine and absorbing all the heat during the glorious weather, others are really struggling, including me. My sleep is disturbed as it’s too warm. The window blinds in my home are now permanently closed during the day to try and regulate the temperature. My daily exercise routine has been adjusted to avoid too much exposure to sunlight and heat. That said, I must admit that I’ve been enjoying ice lollies again and sometimes the little things make a difference.
Why Is Hot Weather So Challenging?
Autistic people often experience sensory differences that make heat harder to handle. Some common issues are as follows:
Overheating – I often have trouble in regulating my body temperature when it’s too hot, often leading to discomfort and sometimes to meltdowns. I find it easier in cold weather as I find it easier to add clothing to stay comfortable.
Sensory Overload – bright sunshine can be overwhelming, feeling hot and sweaty is not pleasant and smells such as sun cream, barbecues and sweat can be overpowering.
Routine Changes – when it’s too hot to carry on with usual activities, this disruption can have a major impact. Personally, I find it hard to walk as far at lunch-time as I normally would and the good weather actually reduces my exercising and opportunity to be out in the open air.
Sleep Patterns – warm nights make it harder to rest and I often find that I waken much earlier too due to being unable to control the temperature and this leaves me feeling pretty tired all of the time.
Stay Cool
Let’s be honest, it doesn’t happen too often and we have to respect others who simply love the sunshine. For me, I know that it will pass soon enough, and in the meantime, you’ll find me in a darkened room with lots of cold cola drinks and easy access to a plentiful supply of ice lollies!
1. Dressing For Hot Weather
Clothing is an issue for many autistic people at the best of times and summer heat compounds this. I’m typically wearing shorter trousers (cut off below knees) and short sleeved shirts now and these work alright for me. The shirts are preferably linen or cotton and are definitely loose fitting to allow airflow around my body. If I have to venture out, I always have a cap and sunglasses on to help shield my eyes from the bright sunshine.
2. Controlling The Environment
My window blinds are closed all of the time and this helps to keep the rooms cooler and there are some desktop fans in my home to help. I choose no to open windows as this presents additional sensory challenges for me – bugs, noise and smells coming in from outside, and sometimes just even the thought of these, reduces any benefits from increased airflow – it’s just not worth the anxiety.
3. Staying Hydrated
I’m currently staying hydrated with copious volumes of sugar free cola and a multitude of ice lollies. I’m not really fussed on plain water but I can drink juices and squash. It’s important to remember to keep up the fluids intake and you should definitely set reminders if this is something you find challenging.
Remember that it’s perfectly fine not to enjoy summer or sunshine and to hide indoors with the curtains closed, just like me. I learned a long time ago that I’m better suited to the shade and am lucky that I don’t have to venture too far when it’s hot. Just because everyone else seems to be having a good time at the beach or at a barbecue does not mean that you will share the same experience, you do what works best for you! So work out what works best for you and you’ll get through this hot spell. Stay cool!