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.
I guess it’s called meditation?
Controlled breathing and then a series of controlled muscle ‘work and release’. By the time I get through stretching everything head-to-toe I’m mostly down.
I’m often asleep within 5 mins.
5mg melatonin, 25mg diphenhydramine HCl. Knocks me out good. I don’t take it every night for fear of tolerance, but if I absolutely have to go to sleep for scheduling, it’s my magic bullet.
I basically cannot sleep most of the time without music playing. The key is that it needs to be familiar, and just barely audible. It gives my mind something to focus on aside from racing thoughts/anxiety/etc.
I do math problems that require just enough concentration to keep me distracted from my running thoughts. You can start with counting or visualizing counting floors on an elevator. If that doesn’t work, then you can try counting backwards. Then you can try counting by different multiples, or coming up with factors of random numbers. Or thinking about ways to come up with random numbers, since any number you think of is inherently non-random.
It just depends on where your sweet spot is, of something that requires your full concentration, but that you can still do in your hand.
This has been working for me, so here it is:
-
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”)
-
For each letter, pick an animal. (e.g. - “C is for Cat”)
-
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.”
-
Move on to the next letter and do steps 2 & 3 for each letter.
-
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.
TIL this is called cognitive shuffle, it seems there a few studies on its effect on late onset insomnia, but no conclusive evidence on its efficacy. I am wondering if a more targeted study would provide better results (aka only on monotropic people)?
-
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.
Weighted blanket, makes me relax even when I’m anxious.
For a podcast consistently in that Goldilocks zone, I recommend Sleep with Me
I’ve been listening at bedtime for over a year and it’s one of the only thing that consistently helps me sleep. It’s not for everyone, but if it works for you it’s amazing.
Care to elaborate a bit? I’m unable to look into it this second. What exactly is the podcast, and what is it about aside from sleep?
Sure, essentially they are bedtime stories, crafted specifically to be interesting enough to distract you from intrusive thoughts that prevent you from falling asleep, but boring enough that it doesn’t stop you from falling asleep. It starts out with an intro that explains what the podcast is, and is different for each episode. Usually it is used to wind down for bed before the actual story starts. The point isn’t to put you to sleep, but to keep you company while you fall asleep, and at least for me his voice is the perfect monotone to put me right to bed.
It’s hard to fully describe the podcast, I would recommend trying it once, and seeing if it vibes with you. Sometimes I’ll skip the intro segment and jump straight into the story, and there is a plethora of different series and stuff to choose from, some are episode recaps of Star Trek episodes, to his own written stories like the multiplex, you’d have to look through the catalog.
every single possible source of blue light is covered. sleep meds, cannabis, Futurama audio.
Usually, I just smoke cannabis until my body goes “TIMBEEEEERRR!” ;-P
Seriously, though, routine plays a big role. I tend to lay down/wake-up at around the same time every day. About an hour before I go to bed, I put on a comfort TV show & brush my teeth. At this point, notifications are being silenced on my phone until the next morning, so less incentives to pick it up. While I’m watching the show, I intermittently close my eyes for a few minutes as a signal to my brain about the direction we’re heading, helps keep the peanut gallery in my head from getting chatty right as I’m laying down.
White noise while I sleep is required, I need something constant that covers-up the incidental noises. Otherwise, I pop awake when someone runs the faucet or what-have-you.
That’s what I’ve figured out works for me, YMMV.
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
