I’m aware many autistic people (and non-autistic people!) struggle with sleep, so I’ve noted some strategies I use that help. I hope some may help you.

(I’m not a medical doctor. None of this is medical advice. Consult your doctor before starting any medication)

For Everyone:

• Vitamin D! Most people in the UK are Vitamin D deficient, and taking Vitamin D medication (or increasing your exposure to it other ways, such as being in the sun) can really help with your sleep. I found when I started having Vitamin D, I no longer felt as pale, and felt I had more energy.

• Night Mode: Most phones, laptops, and electronic devices have the ‘Night Mode’ option. This reduces the blue light your device emits, which can disrupt your sleep. I have mine on constantly (I did so by setting the start time to 06:00 and the end time to 05:59, so there was only one minute without Night Mode on).

• Don’t play video games into the night: Seriously. I love video games. I would happily play Pokemon or Zelda into the night. But this is really bad for your sleep schedule. Even setting a time every day to stop playing (EG. 10pm) could really help.

• Wake up and go to sleep at the same time every day: So this one is more flexible. When I was going to 6th form, I had to wake up at 06:00 every day. I am not willing to do that on the weekend as well! But even waking up at 08:00 on the weekend, instead of midday, could help. Keeping to a sleep and waking schedule can definitely help with sleep. I wake up at 08:00 every morning, except when I need to wake up earlier. I usually go to bed at 22:00, and go to sleep by 23:00-00:00, so I get eight hours every day. When at school, I would go to bed at 21:00-21:30, and get to sleep by 22:00-23:00.

For Autistic People:

• Weighted Blankets: These can be very expensive, so they are not available for everyone. However, you can usually find more reasonably priced ones if you look for autistic creators on Etsy (plus you’ll support an autistic person in the process). I use a rug/throw/blanket… thing. I can’t find the correct word for it. But it is heavy, it is soft, and one side is very fluffy. I have this and a duvet, and get deeper pressure by wrapping myself up like a burrito in the blankets.

• Black Out Curtains: Even a tiny amount of light coming in might disrupt sleep in those with light sensitivities (though of course, some autistic people may crave light and sleep with a night light). Getting black out curtains, or at the very least very dark and thick curtains, can really help block out the light.

• Ear Plugs: Now, I hate ear plugs, because they are intensely uncomfortable for me. I just keep feeling them in my ear… it’s quite disturbing for me. But they may help those who are noise sensitive and live somewhere with lots of noise.

• White/Pink Noise: I’ve heard from other autistic people, and people with tinnitus, that white/pink noise can help. It blocks out those tiny noises that keep you awake. So you could either get a white noise machine, or have them play through headphones.

• Stimming: Stimming in bed helps me sleep. If I tried to sit/lie completely still, I would never fall asleep because I would have all this energy buzzing under my skin with no way to get out! This means my dog refuses to sleep on my bed because I’m constantly moving, but it’s worth it. Usually I’ll rock from side to side, kick/flick my legs, and twist my legs and arms around for deep pressure.

• Soft Toys: Toys are awesome! I have a small pile of soft toys on my bed, and usually hug three of them when I sleep (a Pikachu Plush, a Santa Pikachu Plush, and a Squirtle Plush). This actually helps because it gives me deep pressure, and because they are super soft and comfy.

• Bedding/Mattress: Make sure the mattress isn’t lumpy! I can feel all the lumps in holiday mattresses, it’s very hard to get comfy. Make sure the bedding is not made from a material that you’re sensitive to. I much prefer soft, comfy sheets. I would have a hard time with scratchy or uncomfortable sheets.

Most of this is standard sleep hygiene, but I hope some of the points will help.