Sleep, Rest & Regulation: Adult Sleep Breakdown & Recovery
Summary
Autistic adults 18+: sleep hygiene (avg 5.5hrs - 80% increase meltdowns). Target 7-9hrs. 10PM-6AM, bedroom (black, 65F, white noise, weighted blanket), 30-min wind-down (9:30PM screens off, dim, shower, journal, read). Morning: 6AM (alarm across room), protein, 15min daylight. No caffeine after 12PM, naps 20min before 2PM, no sugar after 6PM, exercise 4hrs before. Supplements (MD): melatonin 1-3mg max 5x/week, magnesium 200-400mg.
Key Points
- Core: Bedtime 10PM; Wake 6AM no snooze; Screen 9PM; Bedroom (dark, 65F, quiet); Wind-down 9:30-10PM; Bed sleep only.
- Bedroom: Blackout ($20-50); White noise ($20-40); 65F; Weighted blanket (10% weight - contraindicated apnea, respiratory); Earplugs ($10-30); Phone OUTSIDE; Cotton.
- Wind-Down: 9:30 Screens off; 9:35 Dim/stretch; 9:40 Hygiene; 9:45 Journal; 9:50 Read; 10:00 Bed (white noise).
- Morning: Alarm across room; Protein 30min; Daylight 15min (resets, serotonin); No phone until dressed.
- Stealers: Caffeine (none after 12PM); Naps (20min before 2PM); Sugar (none after 6PM); Exercise (finish 4hrs); Alcohol (none); Nicotine (none 6hrs).
- Biomedical (MD): Melatonin (1-3mg 30min max 5x/week - contraindicated bipolar/seizures); Magnesium (200-400mg - kidney/BP contraindicated); L-theanine (200mg); Protein snack.
- Escalate: 5hrs 2+ weeks (doctor); Snoring (sleep study); Daytime hallucinations (emergency); Sleepiness (specialist); Circadian (CBT-I); Worsening mood (stop, medical).
Autistic adults average 5.5 hours sleep per night, significantly below the recommended 7–9 hours for adults. Poor sleep triggers 80% increase in meltdowns, worsens executive function, increases health risks, and contributes to job loss and social isolation. This guide builds a "sleep machine": 10 PM–6 AM lockdown, sensory-optimized bedroom, and 30-minute wind-down ritual. Goal: 7-hour average nightly sleep, wake refreshed 80% of days within 30 days.
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