For many autistic individuals, a good night’s sleep can feel out of reach. Sensory sensitivities, anxiety, or irregular sleep patterns often make bedtime a battle. But sleep is essential for physical health, emotional well-being, and daily functioning. The good news? You can help create a sleep routine that works with a few practical strategies. Here are five proven tips to try.
1. Create a Calm Sleep Environment
Sensory-friendly spaces are key. Use blackout curtains to block light, a white noise machine to drown out disruptive sounds, and soft, breathable bedding. Keep the room cool and clutter-free to promote relaxation.
2. Stick to a Consistent Routine
Predictability is comforting. Establish a bedtime routine with calming activities like reading, listening to soft music, or taking a warm bath. Start and end the routine at the same time every night.
3. Limit Screen Time Before Bed
The blue light from screens can interfere with sleep. Turn off TVs, tablets, and phones at least an hour before bedtime. Replace screen time with quiet activities like puzzles or coloring.
4. Use Weighted Blankets or Compression Sheets
Many autistic individuals find deep pressure calming. A weighted blanket or compression sheet can provide a sense of security and help them relax.
5. Address Underlying Issues
Sometimes, sleep struggles are linked to anxiety, digestive problems, or medication side effects. Talk to a healthcare provider to rule out these issues and explore solutions.
For more information, download the One Autism Health app for FREE.
*results may vary, please consult a professional.
Comments