Good quality sleep is a vital element of your health. Not getting enough can negatively impact mood, daytime functioning, memory, social interactions, emotional processing, and judgment. Without it, we simply can’t function effectively. But for many autistic people, falling asleep and staying asleep can be a huge challenge.
Reasons for this could include:
- Difficulties relaxing and winding down
- Increased anxiety
- Sensory issues
- Irregular melatonin levels – the hormone which regulates sleep
In this article, we share five simple things that can improve your sleep.
1. Set a routine and try to stick to it
It might sound obvious, but for many adults, scheduling a routine bedtime can be a real challenge. It’s all too easy to allow weeknights to get shorter and shorter and compensate at the weekends, but research shows that our brains prefer to have a regular sleep and wake cycle, which some researchers have called the ‘circadian pacemaker’. Try to set a routine that is realistic for your lifestyle and do your best to stick to it for a few weeks – you might find it makes all the difference.
2. Avoid stimulants
Many people find that caffeine before bedtime can interfere with their sleep, but there may be other stimulants that have crept into your evenings that you’re unaware of. For example, sugary foods and drinks such as ice cream and hot chocolate can keep you awake at night. More recent research has found that electronic screens such as mobiles, laptops, and televisions can stimulate the brain, particularly highly emotive programmes and games. If possible, try to have at least an hour before bed where you can wind down – take a bath, read a book, listen to gentle music, or meditate for example.
3. Get a little exercise every day
Research has shown that as little as 10 minutes of exercise per day can drastically improve your sleep, so the message here really is little and often. See if you are able to add more walking into your day-to-day routine, perhaps by getting off the bus a stop earlier, or substituting a large weekly shop for several smaller ones if you have a supermarket nearby. If you can swim, run or cycle then so much the better, but even low-impact exercises such as yoga can have hugely beneficial effects. However, be careful to avoid heavy exercise late in the evening, as this has been shown to delay sleep – an afternoon workout is best.
4. Keep the bedroom for sleeping
For many people, the bedroom is an under-used space that easily doubles up as an office, television room or social area. Whilst this may be convenient – particularly during the recent pandemic! – it can confuse the brain into thinking the bedroom is for working, playing, or chatting, rather than its primary purpose which is sleeping. Where possible, try to minimise the amount of time you spend doing these activities in the bedroom, and particularly try to avoid doing them in bed. Over time, your brain should automatically come to associate the bedroom with sleeping, which will make it all the easier to fall asleep.
5. Create a sleep sanctuary
Have a look around your bedroom and see how it makes you feel. Do you feel peaceful, safe, and comfortable? If not, consider how you can change that. Consider adding ambient lighting to create a tranquil atmosphere, and experiment with soft furnishings such as mattress toppers or throws to make the bed cosier and inviting. When it comes to sleeping well, comfort really is key. Remember, going to bed should be a well-deserved treat at the end of a long day.
