Just leaving the house can help you feel sleepier at night. Try running errands, hanging out with loved ones, visiting the library, or exploring local attractions. If you prefer routine, perhaps joining a scheduled class, club, or activity would help.
Avoid taking out your phone every time you are waiting for something, using the bathroom, or doing another mundane task. Instead, process some of the things that happened today. Thinking things over is good for you.
Special interests can be relaxing,[2] X Research source but also may make it hard to stop. Consider using a timer to remind you to go to bed, or having a family member tell you when to stop. Find what works best for you. You may want to do something related to your special interest, such as reading about it.
If your family kitchen presents a lot of sensory barriers that make it hard for you to get food, keep non-perishable foods like crackers or trail mix in your bedroom just in case. Avoid food and drinks with caffeine in the evening, like tea, cola, chocolate, coffee and energy drinks. These will likely keep you awake.
Use a blue light filter on all your devices. Some devices come with built-in blue light filters that you can enable, and others can download apps. Try setting the filter to automatically turn on a few hours before bed, and automatically turn off before you wake up.
Get deep pressure with a weighted blanket, tight clothes, a bear hug, or a massage. Offer to exchange back rubs with someone in your household. To feel heat, drink a warm, milky drink, wear warm clothes, snuggle with someone, or take a hot bath/shower.
Rocking, echolalia, squeezing, and humming are examples of stims that can calm you down and prepare you for a good night’s sleep.
If you’re struggling to stop thinking about a problem, try talking to a good listener about what’s on your mind. If that isn’t available, try a self-help app like Wysa for several minutes. If it still continues to be a serious problem, consider anti-anxiety medication.
Consider doctor-prescribed anti-anxiety medication with caution. If your anxiety is causing you not to fall asleep even after half an hour of trying, a very small dose of prescription medication like Xanax may allow you to fall asleep. Be careful, though, because these drugs can be addictive. Always follow your doctor’s advice.
If total darkness bothers you, get a night light, so that you can see if you wake up in the middle of the night.
Play white noise. You can play it from a website, or find an app for your phone or computer for free. Wear earplugs to bed. Within a few days, you should be used to having earplugs in your ears. Stuff a piece of cloth underneath the door to block outside noise. Try a rug, blanket, or towel. If noise comes from the other side of a wall, place a body pillow between the wall and your head. This will block some sound. As a last resort, wear earmuffs to bed. These may make you sweaty, but will block sound.
If you dislike the feeling of pajama legs shifting up your leg, try wearing shorts or no bottoms, or wearing thick socks to bed. During winter, many general stores sell fuzzy socks. Night shirts or night dresses are another option. Cut the tags off of your pajamas and stuffed animals.
When worrying, ask yourself: “What can I do about this tonight?” Answer honestly. Your answer may be “stop worrying about it and get a good sleep. " If this is the case, then stop ruminating on it and focus on something else that is pleasant. Imagine relaxing things: nature, your favorite location, or your loved ones. Think about all the aspects of them that you love.
For wandering hands, try placing a textured thing on your bed. For example, take a favorite stuffed animal or toy to pet and rub. If you rock or shake in bed, try buying a stuffed animal that vibrates. Holding it will allow you to feel input, without requiring movement, so it won’t hinder your ability to fall asleep.
A sleep disorder Epilepsy Mental health problems like anxiety and depression
Spend time with loved ones in quiet, peaceful environments. Set aside time to enjoy your special interests. Your special interests matter, and engaging with them will help your mental health. Think about whether you’re pushing yourself too hard, or worrying too much. Listen to your self talk and seek to improve your self-esteem. Allow yourself to be autistic in public. [7] X Research source Excessive self-monitoring will take away energy from other, more important things. [8] X Research source [9] X Research source Being visibly autistic can be frightening, but it’s also freeing. [10] X Research source
Practice progressive relaxation in bed. Take deep breaths, originating from your belly. Listen to your breathing and imagine that it is the sound of ocean waves crashing over your body and receding. Imagine that you are in one of your favorite places. Think about what you see, what you hear, smell, touch, etc. Imagine it in great detail.
