Sleep Strategies for Adults with Autism
Sleep problems are common in individuals with autism. This can be a very stressful situation not only for them but for their families too. Generating and creating new habits in your daily life can help an individual fall and stay asleep more easily.
Some common problems with falling asleep may be caused by:
Lack of a regular bedtime routine.
Distractions from light or noise.
Health problems.
Worry or stress.
Many adults on the spectrum have difficulty falling asleep and staying asleep. Issues with sleep tend to cause stress, anxiety, depression, worsen behavioral challenges, interfere with learning and the potential to decrease overall quality of life.
Recognizing the problems that you are having before trying to find the solutions is key. There are several ways you can improve your sleep and improve your overall quality of life as a result.
Sleep environment. When you’re going to sleep your bedroom should be dark, noiseless and a comfortable temperature. You may be sensitive to noise or light, so your bedroom should feel as comfortable as possible.
Morning routine. The first thing you should do when you wake up is open the curtains, turn the lights on and change into some daytime clothes. Lastly, try to limit the time you spend in your bed by planning time to be outside in the sunlight, the earlier the better.
Bedtime routine. Have a checklist of your daily and bedtime routine. Try to wake up and get out of bed at the same time everyday and go to sleep at the same time every night. Before going to sleep, you can do relaxing activities like reading or listening to relaxing music. We don’t recommend using electronics close to bedtime because that can be stimulating and make it difficult for you to fall asleep.
Exercise. Do 20 to 30 minutes of exercise 3 to 4 times a week. Exercising in the morning or afternoon is best to encourage sleep. Don’t exercise too close to bedtime since it can impact your energy levels and therefore your sleep.
Naps. Avoid naps during the day but, if you really need one, sleep for less than 45 minutes and no later than 4pm.
Avoid caffeine. Try to avoid sugar, additives, and caffeine when it’s close to your bedtime. These can be alerting and can make it difficult for you to fall asleep. Remember that caffeine is not only found in coffee, but also in tea, apples, chocolate and some sodas.
Relaxing. Some techniques to help you relax your state of mind are massages, yoga, light therapy, exercise programs, aromatherapy, and homeopathy.
Other issues. Remember to address any medical or psychiatric issues that could affect your sleep, and if you suffer from sleep apnea, sleep walking, sleep terrors, restless legs syndrome. For these problems, we recommend making an appointment with a sleep specialist.
Sleep problems are very common for individuals with autism, but the good thing is that they can be improved. The benefits are that when those sleep problems are fixed, you’ll see an improvement in your daytime functioning and overall health.