5 Sleep Hacks For Autism & ADHD

Autism and ADHD are two neurological conditions that can significantly affect a person's ability to fall and stay asleep. Both conditions can make it difficult to relax and calm down before bed, and can also cause frequent awakenings throughout the night. However, there are several sleep hacks that individuals with autism and ADHD can use to improve the quality and duration of their sleep. In this blog, we will discuss five sleep hacks for autism and ADHD.

Establish a consistent sleep routine One of the most effective ways to improve sleep quality and duration is to establish a consistent sleep routine. This means going to bed and waking up at the same time every day, even on weekends. A regular sleep routine helps to regulate the body's natural sleep-wake cycle, making it easier to fall asleep and wake up feeling rested.

Create a sleep-conducive environment Creating a sleep-conducive environment is essential for individuals with autism and ADHD. This means making sure the bedroom is quiet, cool, and dark. Removing any distractions from the bedroom, such as electronic devices, can also help to promote better sleep. Additionally, incorporating relaxing activities before bed, such as reading or listening to calming music, can help individuals with autism and ADHD to relax and prepare for sleep.

Use a weighted blanket Weighted blankets have been shown to be effective in reducing anxiety and promoting relaxation, making them an excellent sleep aid for individuals with autism and ADHD. Weighted blankets provide a deep touch pressure that can have a calming effect on the body, which can help individuals with autism and ADHD to fall asleep more easily and stay asleep longer.

Practice relaxation techniques Practicing relaxation techniques, such as deep breathing, progressive muscle relaxation, or meditation, can help individuals with autism and ADHD to calm their minds and relax their bodies before bed. These techniques can help to reduce anxiety and promote a sense of calm, making it easier to fall asleep and stay asleep throughout the night.

Avoid stimulants before bed Stimulants such as caffeine and nicotine can interfere with sleep, making it more difficult for individuals with autism and ADHD to fall asleep and stay asleep throughout the night. It is recommended to avoid consuming these substances before bed, or to limit consumption earlier in the day.

In conclusion, sleep is essential for both physical and mental health, and individuals with autism and ADHD often struggle with sleep issues. By establishing a consistent sleep routine, creating a sleep-conducive environment, using a weighted blanket, practicing relaxation techniques, and avoiding stimulants before bed, individuals with autism and ADHD can improve the quality and duration of their sleep, leading to better overall health and wellbeing.

HASH TAGS:
#asd #EpisodeArchive   #autismsleep

→ AUTISM ALERT CARD →

FOR MORE FOLLOW MY SOCIALS ⬇️

[christinajohnson]

I wish I knew then what I know now. My daughter was diagnosed with autism and ADD as an adult. She had miserable sleep patterns and it put a huge strain on us both. When I think back at her childhood and all the behaviors that I just thought were peculiar, and with what I know now, I could have parented her appropriately.

[AutisticCrackhead]

Struggling with sleep for ever. We have used so many techniques. 10years later still hard to fall asleep and stay asleep. I would be happy with 5 consistent hours of sleep. Thanks for the video we can always like getting new ideas. Thanks man 🙂

[rlotzien]

Sleep is SO TUFF! Thanks fer thiss ;D I've been moving slowly an hour before bed, extra pillows around my face, fan on, something boring to listen to, black-out curtains, big fluffy quilt, deep breathing with my hand on my forehead (so soothing)** If I wake in the night, I'll take a shower

[Kungfooshoo]

My personal hack for sleep when my brain won’t STFU is list making and categorizing. Choose a category, like girls names, and then list every girls name you can think of that starts with “A” and then when you run out of names that start with that letter, move on to the letter “B, ” and so on. I have also used animals, countries of the world, and perfume names as categories. Usually by the middle of the alphabet I can fall asleep. (I got this advice from listening to a somnologist speak).

Other things I have learned: No blue light in the room, lower the temp of the house (part of our circadian rhythm thingy) don’t eat too close to bed since food is energy for your body, then you’re body’s gotta process it. I also learned that a lack of sleep is an actual carcinogen, so I hope everyone sleeps well <3

[Anna-yzv]

Thank you so much you were literally saved my life I have ADHD and autism I’m nine years old and it’s so hard to sleep my mom has spent so much money on me and I still can’t go to sleep and this video is literally may fall asleep no money involved you’re the best and I’ve subscribed or done anything thank you so much please make more video about autism people thank you so much you’ve made me actually fall asleep thank you I’m actually tired right now so I’m gonna go to bed

[hoodedman]

Also reading a book has help me fall asleep. Definitely need a weighted blanket soon. 😴

[jacearmstrong]

Hey man, I recently found your page, and I really like your videos. They're clear and informative, and do so with little judgment. I really want to make it known before I start addressing this issue that I see the work put in, and its nothing to do with your management of the channel or your skills. The term 'Asperger syndrome' was used by a scientist in 1980 named Lorna Wing. However, the unfortunate way this term was coined was a derivation from a 1944 study by an Austrian pediatrician named Hans Asperger. This study in specific was for a sick purpose. Autism was not unknown at the time, and people were well aware of just how badly autism could affect people. In a time with absolutely no accommodations, it was a disability with no contest. However, Hans Asperger realized that there were different levels of support needs. Unfortunately, this was not used to aid the autistic community. Instead he found a similar group of people, that all had similar symptoms. This group were diagnosed with Asperger Syndrome. These symptoms proved to make this group of people perfect workers. They would not complain, or really even be able to tell when they were tired or hungry. They didn't like to speak, and they were considered 'simple'. This led to an unfortunate spread of the term, and even though it has been clarified that Asperger's is NOT different from autism, it is still frequently used today. I don't expect you to change your name, as its now a part of the history of your channel. I am also happy that you are able to put a positive connotation to it! Just please be conscious of the past of this. Maybe make a short or something with a little information about it. Thank you for all the work you do for your channel and the autistic community, man. Know you are loved and appreciated.

[adriataylor]

back in Feb few years ago was restless for whatever reason and not being able to get into a deep sleep like i usually am, though i never did anything different. at the of the week, started looking up ways to help me fall asleep faster and i found one. found a website that listed many different exercises, from military to breathing and others. did the facial one Friday night and it really helped me fall asleep. i also had Enya playing on a low volume through my headphones as i did this too.

[jackbarnes]

I actually use Cannabis Sativa and Indica. Stuff works wonders for me and has help so much. Finally able to get off all those meds and use something natural.

[The-Arlecchn]

Oaft it's 4am...think I needed this video!

[missmaryreadaloud]

Before I fall asleep, I listen to quiet, relaxing music without any words. This helps my brain know that it's time to fall asleep. I have also listened to the podcast. Nothing much happens, which is for helping people fall asleep. I highly recommend it.

Mary (Education assistant)

[kind_of_willow]

What works best for me: very little light, even enough to read a not too interesting or exciting book, like a romance, a biographie or something like that. That helps my brain to stop thinking about more interesting things that would keep me awake much longer.

[auntie-angie-]

hey bro-sef, good advice. here is one not included that i have found works some of the time (and as a life long autistic insomniac, i will take what i can get LOL) get ready for it - here it comes . . . when you wake up in the middle of the night . . . DO NOT OPEN YOUR EYES!!! sounds simplistic and crazy, but as we all know, simple and crazy rules the day - and now the night 😴if anyone tries it and find it works let me know. great work as always, Dan 😎

[pastichegraham]

As an Autistic person, I need to do this! Thank youuu❤❤

[nataliebriggs]

Thanks Dan for this amazing video this is really helpful ❤

[karl]

I have been sleep depribed all my life only seem to be able to sleep a hour or so at a time and even then only in the day time for some reason and that's even if I have been labouring... etc I am out of work at the moment so get some sleep but when I'm working it's like a living hell, no matter how hard I try to change my sleep pattern and believe me over the years I have tried just about everything...!! nothing works / helps except like another comment said only cannabis helps me whether I want it or not and even then that's just to get a few hrs

[Deviraux]

I am a very anxious person with ADHD and autism. My issue is that as I doze off a panic attack will set in warning me that I am not safe.

[AutisticPOTSie__]

My issue is staying asleep. Especially lately, I have been waking up in the middle of the night and can’t fall back asleep either.

[playingindies]

I just remain awake for 2-3 days at the time if I have no aid

Tried sleeping without anything with a screen in the room for a year, it was mostly very boring, but boredom doesn't put me to sleep either 😂

Somehow the sleep-button is extremely tiny here. But somehow it does help sometimes to have parts of my brain occupied, like videos or podcasts. But they cannot be slow, the slow meant to calm stuff speeds my brain up even more. It completely needs to fill my brain up so my own thoughts can't have any space. When that happens, I fall asleep quite quickly. But it only works if I have never heard the content before and it has to be interesting enough to keep my mind occupied.

There was a dinosaur podcast before that was quite quick, youtube videos in this topic are often slow. After discovering I had an awesome few weeks of sleep. And then I ran out of episodes and they didn't work a second time.

But yes, brain needs to be disabled by being occupied with everything else. Then it just shuts off 😂

[ritahodges]

The problem of a weighted blanket for me is that I overheat with them I tried one and it was just too hot. THC also is hard for me because I have a low tolerance to it and I don't like to feel out of control.