How to Fall Asleep if You're Autistic

Co-authored by Luna Rose

Last Updated: March 29, 2022 References

If you're an autistic person who has trouble sleeping, you're not alone. A literature review published in the Review Journal of Autism and Developmental Disorders found that as many as 80% of people with ASD may struggle with sleep problems.^{[1]
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Research source} Luckily, there are a lot of techniques that you can use to fall asleep more easily. We've collected some of the best tips to fight insomnia, so keep reading!

Method 1

Method 1 of 3:

Preparing Before Bedtime

1
Be active during the day. This will help you feel tired by the end of the day. Take a walk, ride your bike, use a trampoline, hike on a hiking trail, or explore the neighborhood.
- 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.
2
Give yourself some quiet time to think before bed. If you spend all your time in front of a screen, you might end up getting distracted from important thoughts, and then the thoughts will wait until you are in bed. Give yourself time to process by taking quiet time for yourself each day, without a screen in front of you.
- 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.
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3
Start doing quiet activities to relax. Chat with a family member, crochet, draw a picture, eat a snack, read book, color, work on a jigsaw, listen to soft music, snuggle, or do something else that you enjoy.
- Special interests can be relaxing,^{[2]
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  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.
4
Take care of your physical needs. Eat enough food, and use the bathroom. If you are feeling hungry, or feeling like you need to use the bathroom, it can be hard to fall asleep.
- 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.
5
Turn off screens at least 30 minutes from your bedtime. The bright lights (especially bluish lights) from a computer screen can trick your brain into thinking that it's still daytime, and thus makes it more difficult to sleep.^{[3]
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Research source}
- 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.
6
Pick sensory tools that help with relaxation. Swings, sweet-smelling soaps, and other tools can help you unwind.
- 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.
7
Stim as much as you need to. Stimming is a natural and healthy action that helps you feel balanced. At bedtime, you may use it for self-calming, or to release pent-up energy.
- Rocking, echolalia, squeezing, and humming are examples of stims that can calm you down and prepare you for a good night's sleep.
8
Focus your attention on things that calm you, not things that stress you. Avoid engaging in or worrying about stressful things before bedtime, because it may be harder to fall asleep. Instead, do things that make you feel better, like talking to a loved one, doing a favorite activity, or watching cute animal videos.
- 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.
9
Take any needed medication and supplements. Stay on top of any medication regimens. Many autistic people's bodies don't produce enough melatonin naturally, and research shows that melatonin supplements can help autistic people sleep better.^{[4]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} This is a low-risk way to correct natural imbalances in your brain.
- 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.
EXPERT TIP

Luna Rose
Community Expert
Luna Rose is an autistic community member who specializes in writing and autism. She holds a degree in Informatics and has spoken at college events to improve understanding about disabilities. Luna Rose leads wikiHow's Autism Project.

Luna Rose
Community Expert

Try out a melatonin supplement. Luna Rose, autistic community member and writer, tells us: "The autistic brain naturally produces less melatonin. Nightly melatonin supplements are generally a good idea. They were life changing for me. They halved the time it took to fall asleep from an hour to 30 minutes. It used to be just an hour lying awake, waiting. That was a lot of time. And now, sometimes even as fast as 15 minutes, I'm asleep."

Method 2

Method 2 of 3:

Creating Your Bedtime Environment

1
Create a peaceful atmosphere. Darken your room as much as possible, and turn on some quiet music or a CD with calming nature sounds. This will help tell your brain that it is nighttime, and it's time to go to sleep.
- If total darkness bothers you, get a night light, so that you can see if you wake up in the middle of the night.
2
Keep things quiet. Some autistic people have trouble sleeping due to sensory processing issues. Here are ways you can minimize noise:
- 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.
3
Surround yourself with comfortable textures. Wear comfy pajamas,^{[5]
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Research source} use sheets that don't feel bumpy or stiff, and place soft pillows on your bed.
- 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.
4
Keep a notepad next to your bed. If your mind wanders to worries or creative thoughts, you can use the notebook to record them. Write down any important thoughts, so that you can stop worrying about them and relax.
- 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.
5
Consider how you'll handle the need to stim in bed. If you tend to lie awake for a while, you may get the urge to stim.
- 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.
6
Don't play on a phone or computer while trying to fall asleep.^{[6]
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Research source} The bluish light from the screen will make you feel less tired, and the distractions of the internet can keep you up later than you intended. Instead, keep books at your bedside. Try peaceful stories or nonfiction that will help you fall asleep faster.

Method 3

Method 3 of 3:

Adjusting Routines and Lifestyle

1
See a doctor if you are following this advice, but still struggling to fall or stay asleep. Everyone needs a good sleep at night, so if you aren't getting it, that's a serious problem. Autistic people are at higher risk for some disorders that can interfere with sleep, and things can get better with appropriate treatment. Ask your doctor for advice. You may have...
- A sleep disorder
- Epilepsy
- Mental health problems like anxiety and depression
EXPERT TIP

Luna Rose
Community Expert
Luna Rose is an autistic community member who specializes in writing and autism. She holds a degree in Informatics and has spoken at college events to improve understanding about disabilities. Luna Rose leads wikiHow's Autism Project.

Luna Rose
Community Expert

A doctor can best handle the complexity of your situation. Luna Rose, founder of wikiHow's Autism Project, adds: "Autistic people are at higher risk for sleep disorders, and if you're having a lot of trouble with sleep, you should go to a doctor to get checked for sleep disorders. I think a lot of autistic people may not know they have co-occurring conditions —like complex PTSD or ADHD. The ADHD brain produces melatonin later. So people with ADHD may be night owls. And if they don't want to be night owls, they can try melatonin."
2
Follow a consistent schedule. Go to bed around the same time every night, and set your alarm clock for the same time in the morning. Getting a consistent sleep schedule will help your body fall into a natural routine.
3
Take steps to reduce stress in your life. Stress can make it more difficult to fall asleep and stay asleep. Consider what stresses you out the most in your life, and try to reduce it. Consider what makes you happy, and spend more time doing those things.
- 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]
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  Research source} Excessive self-monitoring will take away energy from other, more important things.^{[8]
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  Research source}^{[9]
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  Research source} Being visibly autistic can be frightening, but it's also freeing.^{[10]
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  Research source}
4
Come up with a routine to follow before bedtime every night. When you start following the routine, it will signal that it's time to wind down for the evening and prepare to go to sleep.
5
Use the quiet time in bed as an opportunity to practice relaxation exercises. This will help you become good at the exercises for daytime use, and make you feel tired at night.
- 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.