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thoraz
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15 Jul 2017, 10:16 am

Hi

I have Asperger's. I can't sleep. I moved to another city 2 months ago and since then I haven't been able to sleep well. It's nothing new, it always happens when I have changes in my routine. I stay awake until 5 in the morning and then I sleep maybe for 4-6 hours. It's all f****d up, and I'm so tired and grumpy. I am very sensitive when it comes to changes in sleep patterns and I feel just awful. I know the reason for my sleep difficulties, but I don't know how to fix it. I can't sleep because of all the changes in my life and everything is new and strange and it makes me anxious. I don't want to use drugs/medications for this. Is there anyone that can help me fix this ? What is recommended for autistic people to do in this situation ? How can I feel more relaxed even if all this is happening ? Should I try some scheduling or visual scheduling ?

This is what I have tried (from the web): Reading book, watching tv/shows/movies, taking hot bath/shower, walk/run, meditate, listening to relaxing music, take magnesium

And nothing works. My head just keeps on spinning in circles the minute I try to go to sleep



CharityGoodyGrace
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16 Jul 2017, 3:13 am

Sometimes you need to solve whatever problem's plaguing your mind before you can sleep. It's like, we're perfectionists, some of us. We can't rest until everything's alright. It's a good thing.



thoraz
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16 Jul 2017, 12:26 pm

And how do I solve the problem ? What do you do ?



NeilM
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16 Jul 2017, 4:01 pm

thoraz, I share your pain. I have had trouble sleeping since about age 25. I know part of my problems are hereditary as my father slept poorly as did his mother before him. Aside from that, like you I have tried many things to try and get a decent nights sleep. On a rare occasion it does happen, when I sleep restfully for 6-7 hours but there is no duplicating it. I have tried keeping records of what I eat, what I do, where I go, ad nauseam, and with no conclusive results.

What recommendations I can make tho are as follows:

You say you don't want to use medications (I feel the same way) but you also don't mention anything about an antidepressant. If you are not taking one, I urge you to see your doctor and ask for one. They don't necessarily or directly make you sleep but they do remove most of the anxiety that we have. And you won't be sleeping if you are anxious. I have been on my antidepressant for almost 20 years now and can't think of life without it. The doc does not need to be a psych, a GP/family doctor can prescribe one just as well.

If you have several things to do tomorrow, don't try to keep up with them in your head. Write out a to do list so you can avoid dwelling on them.

Pay particular attention to your sleep environment. Having the right amount of cover on your bed and regulating the temperature in the room has been one of my toughest challenges. Generally, I can get the right combo once summer or winter has settled in but spring and fall where the weather varies so much makes it much more difficult. This is part of Aspies not being in touch with their physical reactions. I have found that I may not feel too hot or too cold but I actually am because the acceptable range for us to sleep is quite narrow.

Of course, if there is any noise during the night, such as road or air traffic, you will have to start using ear plugs. WalMart has some by Flents that do a great job and are not expensive at all.

A regular schedule helps too. Like losing all screens an hour before you turn in, go to bed and light out at the same time each night, etc. Also do all you can well ahead of even the hour before you turn in, like showering, donning pajamas, brushing teeth, whatever else so that when its time to go to bed, all you have to do is pee one more time and go to bed.

Hopefully these will help but I doubt anything will be a magic cure. If you find one, please post it.


_________________
Your neurodiverse (Aspie) score: 120 of 200
Your neurotypical (non-autistic) score: 74 of 200
You are very likely neurodiverse (Aspie)

AQ = 38 IQ = 139 MBTI = ISTJ
Gender = Androgynous


thoraz
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16 Jul 2017, 11:15 pm

Thank you very much for all this. I haven't thought about all these things before, like if its to warm or cold or if it's to much noise. Now I have to try this and see if it works for me. Thank you again very much :)



VIDEODROME
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17 Jul 2017, 12:23 am

I think the way computer screens refreshing is somehow like a stimulant to the Eyes or rather Optical Processing. It's better to look at a book than computer screens close to bed time.

What helps me is I found a white noise app for my Cell Phone that plays the sounds of different kinds of rainfall.

I also masturbate to porn before bed. It naturally makes me sleepy, but I think it puts daily concerns and schedules right out of my immediate thoughts. I'm not worried about things or thinking about them after doing that.



thoraz
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17 Jul 2017, 7:39 am

Ok. What app is it ?



NeilM
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17 Jul 2017, 1:51 pm

VIDEODROME, I have to respectfully disagree on your last point, at least in my case. I have found that any sexual activity, either solo or interpersonal, while it is great for sure and satisfies me, leaves me too excited to go to sleep any time soon. So I need to include that at least earlier in the evening if not earlier in the day, allowing me to calm back down from it. Yet again, what we find works for one person with AS, does not necessarily work for another.


_________________
Your neurodiverse (Aspie) score: 120 of 200
Your neurotypical (non-autistic) score: 74 of 200
You are very likely neurodiverse (Aspie)

AQ = 38 IQ = 139 MBTI = ISTJ
Gender = Androgynous


VIDEODROME
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17 Jul 2017, 5:25 pm

I also like to sleep in a Zentai suit. It's like a full body head-to-toe spandex suit. Possibly, the small amount of compression I feel all over from it is relaxing to me.


I've thought about starting a topic on this and wondered if other people here are into this. It is a weird part of my life, but I love this stuff.