Trouble falling asleep - your tips? [ASD]
I'm an autistic adult & I have trouble falling asleep. Does anyone have ideas that helped them?
For me, it's a combination of executive dysfunction & getting nervous over things, so I'll orientation just browse my phone pointlessly for 2 hours when I know I should do 1 or 2 things then go to bed. Any ideas?
Ive had sleep issues since childhood. I was taught a methoid that works most of the time even after all these many years. Using it I can ususaly fall asleep in 15-20 min. I use calm music mixed with softly flowing water on a timer set for 1 hr in a very dark room. From a comfy position i start with breathing in and out slowly, relaxing every muscle I can from face to toes (letting go of tension and feeling each muscle relax as I go along) while imagining myself sinking softly into my bed. All the while in my head i repeat "I am calm and cozy and getting very sleepy. Two hours before I need to be alseep, I avoid all things electronic; tv, cell phones, computers, etc.. I also try to drink a small amount of a warm liquid like tea of sometimes just warm water as im turning on the timer. Maybe it will help even if one doesnt have the music and timer?
