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Sleep Tips for Adults

Skybird

I have AS and have always had trouble sleeping but just recently it has got much worse. it's really beginning to annoy me and people have commented about how tired I'm looking these days.

I have two issues. One is falling asleep and the other is frequent waking during the night.

I've seen loads of tips aimed at helping kids on the spectrum to sleep but I can't find that much for adults. I have a routine of what time I go to bed and get up and as you can imagine, I stick to that religiously but I'm not sure what else I can do.

Parents

  • I have exactly the same problem. I am always really tired, but can't fall asleep well, and then when I do, I wake up every couple hours, finding it difficult to fall asleep each time.

    I have recently narrowed it down to the following factors:

    1. Light

    2. Noise

    3. Lack of pressure

    4. Feeling safe

    I have developed a few strategies which help:

    1. Ear defenders whilst falling asleep (or listening to music through headphones)

    2. Using blankets and quilts as opposed to duvets

    3. Curling up in bed under the blankets, with ear defenders on and rocking for about 15 minutes before trying to fall asleep to get used to the change in environment

    I haven't worked out what to do about light yet - I live in London and I don't think blackout curtains would do much.

Reply

  • I have exactly the same problem. I am always really tired, but can't fall asleep well, and then when I do, I wake up every couple hours, finding it difficult to fall asleep each time.

    I have recently narrowed it down to the following factors:

    1. Light

    2. Noise

    3. Lack of pressure

    4. Feeling safe

    I have developed a few strategies which help:

    1. Ear defenders whilst falling asleep (or listening to music through headphones)

    2. Using blankets and quilts as opposed to duvets

    3. Curling up in bed under the blankets, with ear defenders on and rocking for about 15 minutes before trying to fall asleep to get used to the change in environment

    I haven't worked out what to do about light yet - I live in London and I don't think blackout curtains would do much.

Children
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