March is National Bed Month, it’s a good time to look at how much sleep we are actually getting and whether we are getting enough. It is also a good time to enjoy a lie in. Did you know that insomnia is a common problem for autistic people. They take longer to fall asleep and are more likely to have a restless night.
There can be many reasons for struggling to get to sleep, such as:
- Stress, anxiety, or depression
- Noise
- Room temperature too hot or too cold
- Uncomfortable bed
- Alcohol, caffeine, or nicotine
- Jet lag
- Shift work
- Bright lights
You can also find some good tips to help you get a good nights sleep:
- Relaxing bath one hour before bed.
- Read a book instead of watching tv or using devices before bed.
- Use a bedside lamp instead of the main light.
- Do the same bedtime routine everyday.
- Make sure your bed and bedding are comfortable for you.
How much sleep should you be getting?
To be feeling refreshed and less tired during the day, adults need, on average, 7 to 9 hours sleep. Children need 9 to 13 hours sleep, and toddlers and babies need 12 to 17 hours sleep.
Sleep is incredibly important for both our mental and physical health, so we should try our best to get as much rest as possible whilst sleeping. If you have concerns about whether you might be suffering from insomnia, try out the sleep self-assessment from the NHS which you can find here.
If you would like help to get a better night’s sleep, contact The Sleep Charity here.
by
Nicola Martin
