this post was submitted on 01 Sep 2024
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Sleeping tricks (self.autism)
submitted 3 months ago by olafurp to c/autism
17 comments fedilink hide all child comments
 

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.

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[–] [email protected] 19 points 3 months ago (1 children)

This has been working for me, so here it is:

  1. 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”)

  2. For each letter, pick an animal. (e.g. - “C is for Cat”)

  3. 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.”

  4. Move on to the next letter and do steps 2 & 3 for each letter.

  5. 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.

[–] [email protected] 3 points 3 months ago* (last edited 3 months ago)

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)?