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