I’m looking for sleeping tricks and thought some other people here might have similar issues or good tricks. Can be anything from getting the motivation to go to sleep to actually tricks to falling asleep.
My current trickbook is basically this:
Podcasts, but it has to be in some goldilocks zone of interesting to enough to keep attention but not too good so it gets exciting.
I’ve also done meditation in bed when falling asleep that tends to work.
Consistent routine is good. Shower, brush teeth, lights off, episode, sleep.
I’m curious to see what other autistic people are working with here.
This has been working for me, so here it is:
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When you’re ready to fall asleep, pick a five to seven letter word (it can be longer if you can keep track of the letters). (e.g. - “Candle”)
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For each letter, pick an animal. (e.g. - “C is for Cat”)
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To the best of your ability, try and picture that animal in as much detail as you think is appropriate. (e.g. - “It’s seated but not laying down. It has cinnamon-colored fur, short. Its nose is pink, etc.”
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Move on to the next letter and do steps 2 & 3 for each letter.
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If you finish a word, pick another word, and repeat the same process.
Apparently this mimics the random-ish thought pattern that precedes sleep, and supposedly signals to your brain that the environment is safe enough to sleep.
I forget where I picked this up. This was just one of those things where you go, “Oh - that sounds interesting. I’ll guess I’ll give it a shot if I happen to remember it when I’m trying to fall asleep.” It wasn’t something that I ever really expected to work for me.
My partner and I have recently started a new routine. We take an evening shower, then no electronics or tv until we get into bed usually about an hour later. We also stopped eating 3 hours before bed.
We are barely a week in, but it has made a huge difference in our sleep already! I’ve been sleeping better and more relaxed before bed, which makes sleeping easier.
As for actually falling asleep, I count backwards from 100,000. It really helps quiet me down and let things go. I rarely get past 99,950 :)
HTH!
Edit: words are hard
Weighted blanket, makes me relax even when I’m anxious.
This is what I do… find a comfortable position, then start relaxing all of your muscles.
Start with your toes … given them a wiggle and relax them. Slowly move up your body into your torso… then down your arms, and finally your neck and head.
I’m usually out before I get to my arms.
