10 Tips for Better Sleep (When You’re Autistic)

One of Autism’s most pervasive, yet less talked about, secondary symptoms is the Circadian Rhythm dysregulation. This creates struggles and difficulties with our sleep/wake transitions. So, what can we do to get better sleep in spite of this?

Studies (1), (2) have shown that Autistic people suffer from Circadian Rhythm dysregulation. This means we have “[d]isturbed sleep-wake patterns, as well as abnormal melatonin and glucocorticoid secretion” due to neuroendocrinological alterations, gene coding defects and environmental factors. In other words, it’s like Autistic people’s internal clock is set to a different time zone.

This to say, no, we can’t just turn our phone off, shut our eyes off and fall asleep in minutes. The chemistry in our brains is different from that of a neurotypical person. Our internal clock is in disarray, and simply forcing yourself to sleep is not going to work.

In fact, I have turned off my bedroom light, turned off my phone, closed my eyes and “force” myself to sleep, only to still be awake at 5:00am the next day. The brain just doesn’t want to shut off.

Going to sleep is a difficult process, a game I need to play with my brain every single night. As an independent adult who lived alone for years, it was up to me alone to figure out the best way to try to get some sleep at the appropriate time. Read on to learn about some of the things that helped.

1. Talk to your doctor about any supplements or medicines you may take

Magnesium, CBD, and melatonin, are over the counter supplements that can help you fall asleep. I can vouch for a couple of them. However, they should not be considered a permanent solution, especially CBD and melatonin, as their long time use can have negative effects on your health. 

Also, there are sleeping medicines your healthcare provider might prescribe. Ask them which medicine or supplement might be best for you, their side effects, and their habit forming possibilities. That way you can make an informed decision.

2. Start your sleeping routine early (including turning off your lights)

Many times I’ve felt like I am starting to feel drowsy, when I remember I never checked my front door’s lock or brushed my teeth. Which means I have to get up from bed. By the time I get back to my bed, the desire to sleep is gone. 

Be sure to start early with your routine and leave yourself evidence that you’ve done it. That way you don’t have to double check later on. For example, you can turn off the lights only after you’ve finished everything that needs to be done in a room. If you see the lights on, something needs to be done. Or, you can have a checklist on your phone with all the tasks of your routine.

After you finish your routine, get comfy in bed, with time to spare. You may leave a night light or lamp on if it’s not too bright. Try to make the room as dark as possible. This will lower your visual inputs and tell the brain that it is night time, helping you get ready for sleep.

3. Set an alarm or reminder

The idea is to have something to remind you that nighttime is approaching. You can set the alarm 1 or 2 hours before bedtime, that way you can start your routine and start preparing your brain for sleep, easing yourself into the transition. 

4. Have a consistent sleep/wake time

Routine is our best bet when it comes to our sleeping schedule. Don’t deviate, even during the weekends. You have to train your body to go to sleep at the same time. Staying up late one day will throw your whole schedule into disarray and make it more difficult to go to sleep the next day. 

This also applies to your waking time. I know that if we go to sleep late, we might want to sleep in the next day, to compensate. This only means you will be more rested and will not want to go to sleep early the next night. Try to wake up at the same time, even if you’re tired.

5. Find something calming or monotonous to occupy your mind

Try to find an activity that’s engaging but not exciting. Maybe reading a monotone book or playing a puzzle game on your phone. Social media could help if it’s not too engaging/exciting for you. If you’re going to use your phone though, make sure to follow the next advice.

6. Turn down your phone’s blue light

While it might not hurt your eyes, as once believed, blue light can trick your brain into believing it is daytime and make it more difficult to go to sleep.

Check your phone’s display setting and look for the Eye Comfort Shield on Android or the Night Shift on Apple. You can create a predetermined schedule so that you don’t have to turn it on manually every night. This in turn, can help your brain realize that it is time for sleep.

7. Wear earplugs and an eye covering

Wearing earplugs early on in the night can help you lower the auditory input to your brain. As a result, your brain could feel calmer making easier to fall asleep. 

Also, keep an eye mask ready. Maybe keep it around your head or neck. When you feel like going to sleep, you just need to slip it on. If you sleep in a room that is completely dark you might not need this. But, if you have tiny lights in your room, like a TV’s standby light, they might disrupt your sleep.

8. Use lavender essential oil

Lavender oil has been shown to reduce stress, lower your anxiety, regulate the nervous system, and help improve sleep quality (1), (2).

You can get a lavender spray for pillows, a lavender-infused charcoal bracelet, or simply add a few drops of lavender essential oil into a diffuser. Soaps and lotions can help as well. Make sure to take a deep breath when inhaling and let the air out softly.

9. Do a mock-up sleep/grounding sessions

I basically tell my brain that since I’m not going to sleep, it doesn’t need to be anxious about the transition into sleep. I’m just going to rest for a few seconds. I turn off my phone, and take a deep breath while trying to relax every part of my body. Try to keep your mind as blank as possible while focusing on your breathing.

The purpose of these exercises isn’t to fall asleep in that instant. You only want to properly relax the body and start clearing your thoughts so that sleep can come easier. Afterwards, you can continue with a calming activity. You can do this as many times as you need. Many times I have fallen asleep or at least started to feel drowsy when doing this.

10. Keep a notebook by the bed

The main thing that keeps me up at night is my racing mind. I can’t shut off the noise and all the ideas pouring through my mind. When I’m about to sleep, imagination or responsibilities take over. Keeping a notebook by the bed helps me record my thoughts so that I don’t forget them. That way I can pick them up again the next day, if I should wish to.

Final Thoughts & Disclaimer

I want to point out that these tips have indeed helped me to create better sleeping habits / sleeping hygiene, and have helped me get better sleep. But it is not easy or perfect. I always still struggle with falling asleep and waking up on time, with sleeping too much or too little. 

But if we keep on top of it and really commit to our desire to have better sleep, we can make huge progress. I used to stay awake until the sun came up the next day. Now, I’m falling asleep before around midnight. It’s not where it needs to be yet, but it is pretty close.