IMPROVING SLEEP
Many of my clients have difficulty sleeping. Whenever I hear someone share a strategy that's improved their sleep I ask if I can add it to this page. Everything here is only a suggestion. If it sounds useful to you please give it a try.
If there's anything you'd like to add please use the links at the bottom to get in touch.
If there's anything you'd like to add please use the links at the bottom to get in touch.
Tommy - age 9
IF YOU CAN'T SLEEP
If I can't sleep and my aim is to get to sleep it doesn't seem to work. I watch the clock count down and grow more anxious. If I change my goal to making this the most comfortable sensory experience that I can whilst awake I have more success. Changing my tactic to "beneficial waking rest" takes the pressure off, and even if I can't sleep it's more restful and restorative.
TAKING NAPS
Sleep doesn't just have to be at night. If you're running at a sleep deficit then taking naps can be really useful. It can feel like a real treat going to bed for 20 minutes or an hour during the day. If you need to set an alarm you could make it your favourite piece of music.
BEFORE BED
DURING SLEEP
REPLAYING CONVERSATIONS OR MEMORIES
If I'm troubled by a memory that's surfaced of a conversation or interaction that didn't go smoothly, then I try saying one of two validating sentences: "I didn't get it wrong, I got it right for an autistic person" or "I did the best I could with the information I had at the time."
IF YOU'RE NOT SURE WHAT WOULD WORK
A good question to consider is "What will help to turn your brain off?"
WAKING UP
MEDICAL SUPPORT
If poor sleep is affecting your daily life or causing you distress, you could talk to your GP/ primary care physician. There may be a medical reason (e.g. sleep apnea) and you might be referred to a sleep clinic. The UK's National Health Service (NHS) recommend you talk to your doctor if you have had trouble sleeping for months, or poor sleep is affecting your daily life in a way that makes it hard for you to cope.
The NHS website has several pages with sleep information, including www.nhs.uk/every-mind-matters/mental-health-issues/sleep/ and www.nhs.uk/live-well/sleep-and-tiredness/why-am-i-tired-all-the-time/
If I can't sleep and my aim is to get to sleep it doesn't seem to work. I watch the clock count down and grow more anxious. If I change my goal to making this the most comfortable sensory experience that I can whilst awake I have more success. Changing my tactic to "beneficial waking rest" takes the pressure off, and even if I can't sleep it's more restful and restorative.
TAKING NAPS
Sleep doesn't just have to be at night. If you're running at a sleep deficit then taking naps can be really useful. It can feel like a real treat going to bed for 20 minutes or an hour during the day. If you need to set an alarm you could make it your favourite piece of music.
BEFORE BED
- Cut down on caffeine & alcohol intake. When I'm very sleep deprived I find it helps to take a complete break from caffeine and alcohol, but if you consume them every day you might want to cut down over a period of time. Sudden withdrawal can make you feel (temporarily) worse.
- Or no caffeine after a set time
- Hot chocolate drink made with milk
- Make a list of things you are worried about or need to do tomorrow to try and get the thoughts out of your head
- Build in a buffer between thinking about work/ life stresses and going to bed. What can you do as a routine to clear your mind? Some people go for a walk or watch a favourite TV show, or do yoga or meditation.
- Having a shower or bath
- Make your room as dark as possible (blackout roller blinds or curtains?)
- Wear an eye mask to shut out light
- Use a heated eye mask with essential oils
- Putting lavender oil on your pillow, wrists or as a room spray
- No pets on the bed (I'm assuming that's dogs, because our cats own the bed.)
- Use an app. Suggestions sent in include Awesome Breathing, Calm (sleep and meditation), Down Dog (yoga and meditation) and Presently (gratitude journal). If you don't have a smart phone xhalr.com (breathing for sleep and lowering anxiety) works on any web browser.
- Yoga breathing
- YouTube videos, such as Tom Hardy reading bedtime stories (www.youtube.com/watch?v=7uR9lFBWnWA) and "Girl With The Dogs" (www.youtube.com/girlwiththedogs)
- If devices are keeping you awake: Move your phone charger away from your bedroom/ no "blue screen" time before bed
DURING SLEEP
- Sleep under a weighted blanket. I have one and it’s really helped me to sleep, Prices vary due to size (single/ double/ king), weight (typically 5kgs to 11kgs) and material (glass or plastic pellets). I was advised to try one 10% of my bodyweight, so I bought one that’s 20 pounds/ 9 kilos and that seems right for me. Someone got in touch to say the effect of the weighted blanket wears off if they use it every night, so they alternate using it with an ordinary blanket.
- In the UK Boots sells a Microwaveable Heat Wrap which is 1 kg in weight in a soft velvet bag, I find if I put this on my head (without heating it up) it helps me to sleep: www.boots.com/boots-microwaveable-heat-wrap-10318219
- Try earplugs to see if noises are keeping you awake, (I like silicone ones that squash flat)
- Listen to music/ podcasts/ audio book/ recording of waves on a tropical beach/ 'white noise' soundtrack
- If you’re awake write a story in your head that makes you smile/ re-visiting the story each night and adding more details
- If you need to get up in the night and turning on lights wakes you up, try night lights. We found ones that plug into a socket and come on at night for hallways, and ones that are rechargeable and motion controlled for the bathroom, (www.amazon.co.uk/gp/product/B099N5RZ5H/).
- If you have nightmares there's a short video by Dr Justin Havens describing a technique that a couple of people told me they found useful: www.youtube.com/watch?v=hVSV2UoNFJc
- WHOOP is a wearable sleep monitor (www.whoop.com). One client said it helped them by providing data they could use to work out when they were dysregulated, gave them a reason to advocate for themselves, and know when they'd had better sleep.
- Another person recommended the "Pzizz" sleep app, which creates layered acoustic sounds. (pzizz.com)
- If devices are keeping you awake: try no electronics in the bedroom - although a lot of neurodivergent folk use devices for soothing themselves and calming their mind.
REPLAYING CONVERSATIONS OR MEMORIES
If I'm troubled by a memory that's surfaced of a conversation or interaction that didn't go smoothly, then I try saying one of two validating sentences: "I didn't get it wrong, I got it right for an autistic person" or "I did the best I could with the information I had at the time."
IF YOU'RE NOT SURE WHAT WOULD WORK
A good question to consider is "What will help to turn your brain off?"
WAKING UP
- Use a “Sunrise Alarm Clock” to wake up with a gentle glow and birdsong
- Or change a phone alarm to your favourite piece of music
- Some folk have recommended a smart light bulb controlled by an app, which can simulate dawn when you want to wake up or slowly fade when you want to go to sleep. There are various smart bulbs on the market, they might also be called a full spectrum light bulb, circadian rhythm light bulb or a dawn simulation bulb.
- Do some exercise, stretches or gentle movement to help you wake up and start the day
- One client made a "morning matrix", with different columns for different kinds of tasks they wanted to do. Each morning they picked one thing from each column, so they had variety by picking a new path each day. The column headings can be anything you want, suggestions include "something to drink", "exercise/ movement", "something to eat", "personal hygiene" and/or "something for the house".
MEDICAL SUPPORT
If poor sleep is affecting your daily life or causing you distress, you could talk to your GP/ primary care physician. There may be a medical reason (e.g. sleep apnea) and you might be referred to a sleep clinic. The UK's National Health Service (NHS) recommend you talk to your doctor if you have had trouble sleeping for months, or poor sleep is affecting your daily life in a way that makes it hard for you to cope.
The NHS website has several pages with sleep information, including www.nhs.uk/every-mind-matters/mental-health-issues/sleep/ and www.nhs.uk/live-well/sleep-and-tiredness/why-am-i-tired-all-the-time/
Page updated 6 January 2025. With the exception of Thriving Autistic, I have no relationship or affiliate advertising with any products, organisations or applications shared on this website. Any resources listed here are for information only and are used at your own risk.
If you have anything you'd like to add or would like an introductory call please fill in the form here.
If you have anything you'd like to add or would like an introductory call please fill in the form here.