Autistics and Wakefulness

GREALLY'S TICK LIST

FOR AUTISTIC SLEEP HYGIENE

AND RELATED ISSUES

Wet

☐ sweat ☐ incontinency ☐ dampness ☐ humidity

Dry

☐ hydration ☐ static ☐ dry feel 

Hot

☐ room temperature ☐ duvet thickness

Cold

☐ room temperature ☐ duvet thickness

☐ bedtime attire ☐ draughts

Light

☐ curtain cracks ☐ device LEDs ☐ no blackout curtain backing

Dark

☐ night-light need ☐ torch availability

Noise

☐ tiny noises ☐ thrumming

Silence

☐ needing white, pink or brown noise ☐ need fan on

Smell 

☐ incontinency ☐ unfamiliarity ☐ mustinessy

☐ black mould (stachy botrytis) 

Touch

☐ massage ☐ pressure ☐ accompaniment ☐ favoured toy

☐ weighted bedclothing ☐ greasiness

Texture 

☐ rough ☐ smooth ☐ silky ☐ itchy ☐ scratchy ☐ clammy

Movement

☐ periodic limb movement disorder ☐ pain upon turning 

☐ poor positioning ☐ sleep-walking

Illness
☐ currently unwell ☐ fever ☐ cramps ☐ pain

Exposure

☐ too cramped ☐ too open a space ☐ unprotected/unlimited

Focus

☐ clock or alarm clock visible

Terror 

☐ night terrors ☐ threats ☐ parasomnia ☐ nightmares

Trauma

☐ cPTSD ☐ vivid memory ☐ panic ☐ vertigo

Anxiety

☐

Depression

☐

Irritation

☐ physical ☐ grumpiness,crankiness

☐ hyperactivity ☐ post-outburst irresolution

Anger

☐

Worry

☐

Stress

☐

Excitement 

☐ over-excitement ☐ gaming adrenalin

Routine

☐ disturbances ☐ breaks ☐ changes ☐ overtiredness

☐ midday nap timing/duration

Frustration

☐ thwarting

☐ lacking agency

☐ yearning

Bottling-up

☐ communication issues ☐ the 'unsaid' or 'unspoken'

Sunshine

☐ 20 minutes per day sunny/overcast 

☐ progressive dimming 1 hour before bedtime

Exercise

☐ 30 mins per day minimum

Detachment

☐ Attachment disorders

☐ Rejection sensitivity disorder

Disassociation

☐ out-of-body experiences

☐ bed not reserved-for-sleeping

Fear

☐ of missing out

☐ of repeated incidents

☐ impending death

☐ existential threats

☐ other insecurities 

Pain

☐

Digestion 

☐ reflux ☐ bloating ☐ constipation

☐ late eating

Breathing 

☐ Asthma ☐ allergies ☐ rhinitis ☐ feeling stuffy

DNA 

☐ Prader-Willi ☐ Angelman ☐ Smith-Magenis ☐ Rett

REM 

☐ REM TO N-REM switching

(some children need semi-awakening at YOUR bed-time to switch from a REM to NREM sleep phase and avoid wide-awakening later on) 

Additionally, in Older Children/Adults:

☐ Sleep Apnea

☐ Constitutional Insomnia

☐ RLS or Restless Leg Syndrome

☐ Narcolepsy

☐ Medication side-effects

☐ Caffeine (esp. late consumption)

☐ Hormonal Changes

☐ Mental Health

☐ Partying too hard, lol