What do you do to improve your sleep?

A good night’s sleep is incredibly important, and I’m sure you’re already aware of many of the benefits. Quality sleep helps bolster your immune system, protects your cardiovascular health, balances the hormones that regulate hunger, and makes it easier to maintain a healthy weight. Mentally, it’s just as important. Sleep consolidates memories, clears waste products from the brain, and improves emotional resilience, helping to reduce stress and anxiety.

So, how do I improve my sleep?

Like many autistic people, I love a good routine, and in this case, I think it has definitely worked in my favour.

About ten or fifteen minutes before I want to go to sleep, I stop whatever I’m watching or doing and put on some calming meditation music. I actually have one particular track on YouTube that I’ve been using for years. Those few minutes allow me to unwind and mentally let go of the day’s frustrations, confrontations and negative thoughts before I even get into bed.

Once I’m feeling more relaxed, I’ll climb into bed and read a few pages from my latest QI Book of Facts. Reading something enjoyable—but not too stimulating—helps signal to my brain that it’s time to switch off.

When it’s finally time to sleep, I ask my smart speaker to play white noise. Personally, I find the sound of heavy rain works best for me. It helps block out background noise and creates a familiar environment that my brain now associates with sleep.

I’ve followed this routine for many years. Is it perfect? No.

I still occasionally wake up screaming or experience night terrors, but I can honestly say that sticking to this routine has reduced both the frequency and severity of those episodes by around 85%. That’s been life-changing for me.

Will this exact routine work for everyone? Probably not. But it’s certainly worth experimenting until you find something that suits you. Sleep isn’t one-size-fits-all, and sometimes the smallest changes make the biggest difference.

The other thing I’ve found incredibly beneficial—and the science backs this up—is keeping a regular sleep schedule.

Going to bed and waking up at roughly the same time every day helps regulate your body’s natural circadian rhythm. Research has shown that consistent sleep patterns can significantly reduce the risk of depression compared with irregular sleeping habits. In fact, maintaining a regular routine is often just as important as getting the recommended seven to nine hours of sleep each night.

For me, good sleep doesn’t happen by accident. It’s something I prepare for.

A simple routine, a calm mind, a good book, the sound of rain, and a consistent bedtime have all helped me sleep better than I ever used to. If you’re struggling with sleep, don’t be afraid to try different approaches until you find your own routine.

Sometimes, the best night’s sleep starts long before your head hits the pillow.

Stay safe

Bc