How can I create good sleep habits?

A guide for autistic people:

Sleep is an essential part of feeling well and happy, but almost everyone experiences problems sleeping at some point in their life.

Sleep disruption is common, especially during times when you may feel emotionally overwhelmed. Anxiety, relentless replaying of the day’s events, and heightened emotions may significantly interfere with your sleep. Lack of sleep robs you of much needed rest, making everyday tasks more difficult.

Bringing sleep patterns under control is key – however it can often take time to get problematic sleep under control and this can rarely be done overnight.

Developing and maintaining good sleep habits is the most important thing you can do.

Here’s some top tips to improve your sleep:

Do:

• Go to bed at the same time each day
• Get up from bed at the same time each day
• Get regular exercise each day, preferably in the morning – there is good evidence that exercise improves restful sleep
• Get exposure to outdoor or bright lights, especially in the late afternoon
• Keep the temperature in your bedroom comfortable
• Keep the bedroom dark enough to facilitate sleep
• Keep the bedroom as quiet as possible, try thicker curtains or ear plugs to avoid being woken up by noise
• Use your bed only for sleep and sex
• Use a relaxation exercise just before going to sleep or a relaxation/mindfulness app
• Try muscle relaxation to help de-stress and unwind for example, a warm bath or massage
• Eat at least 3-4 hours before going to bed
• Try a milky malted drink at bedtime (not hot chocolate)
• Keep a pen and paper beside your bed to write down any worries or thoughts that cross your mind as you are trying to fall asleep. This may help you disconnect from the thoughts.
• Consider trying weighted blankets to reduce any anxiety that may be keeping you awake

Don’t:

• Exercise just before going to bed
• Engage in stimulating activity just before bed, such as playing computer games, scrolling on your phone or watching an exciting programme on TV
• Have caffeine in the evening (coffee, tea, chocolate etc.)
• Have alcohol in the evening or use alcohol to sleep (it may help you get to sleep but it doesn’t improve sleep and you will wake up to go to the toilet)
• Smoke before going to bed – nicotine is a stimulant and can keep you awake
• Read or watch TV or other screens in bed
• Go to bed too hungry or too full
• Take another person’s sleeping tablets
• Never take daytime naps or doze off in front of the TV in the evening – keep yourself awake with something stimulating or risk resetting your body clock
• Command yourself to go to sleep – putting pressure on yourself will only make your mind and body more alert
• If you lie awake for more than 20-30 minutes, get up, go to a different room, participate in a quiet activity, for example reading in a dimly lit room, then return to bed when you feel sleepy. Do this as many times during the night as needed.

Remember: speak to your GP if lack of sleep is causing you distress or impacting on your day-to-day life.