Sleeping As A Disabled Person [CC]
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- เผยแพร่เมื่อ 1 ต.ค. 2024
- Sleep and I are, to put it simply, not friends. Turns out there's actual reasoning behind that. And that said scientific reasoning might be the key to finding ways to make sleeping easier? Let's talk about it
Sources & Resources:
What's wrong with me - • Video
Dr. Mike's sleep tips - • Proven Sleep Tips | Ho...
Other disabled sleep experiences from Jessica Kellgren-Fozard - • Why I hate sleep.
What are sleep disorders - www.psychiatry...
Sleep problems in autism, explained - www.spectrumne...
Meds & insomnia - www.nhsinform....
@hypermobilitydoctor
@theexpertally
@neurodivergent_lou
Check out my thesis! - www.disabledau...
Follow me on insta - / disabled.autistic.lesbian
If you want to support me financially, you can buy me a smoothie! - www.paypal.com...
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Autism Resources:
Ultimate resource guide - www.disabledau...
How to support an autistic person - www.disabledau...
Help! I think I’m autistic - www.disabledau...
Unmasking/How to Start Over - www.disabledau...
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My Music:
Fearlessly Different (Single) - ditto.fm/fearl...
Bold (EP) - • Bold full
Rewrite History (Album) - ditto.fm/rewri...
Alive (Single) - li.sten.to/alive
Start Over (Album) - li.sten.to/sta...
The Confused Linguist (Album) - li.sten.to/the...
Find me on Bandcamp - sydneyzarlengo...
Check out my #ActuallyAutistic playlist made of entirely autistic artists!
open.spotify.c...
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Hello my dears!
My name is Sydney and I’m an actor/singer-songwriter who writes music about my experiences being autistic, disabled, gay, gender fluid and in general, a human. My goal is to fill musical gaps and write about things people often forget to make music about. I’m also a vintage enthusiast and disability advocate (among other things). And, most importantly, my favorite color is buttercup yellow :)
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Find me on...
Facebook - / sydney-zarlengo-110498...
Instagram - / disabled.autistic.lesbian
Tiktok - / disabledautisticlesbian
Website - www.disabledau...
Email - disabled.autistic.lesbian@gmail.com
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The irony that I'm watching this at 1:30am and could and should be sleeping.
I can could be watching this video at any time. Just like you. What's a schedule anyhow? I do things when I am at my best if possible of course.
There are dozens of us! Dozens!
thank you for making these videos, having raw information from someone experiencing similar disabilities is extremely helpful. you're saving people hundreds of hours of experimentation and research.
I have a rare circadian disorder "non 24-hour sleep-wake disorder," and I have issues staying asleep when my hyper-mobile pain flares up, which is often. I also have PDA & chronic nightmares, and acid reflux. They make life infinitely more difficult to accommodate, and have led to me getting so much less sleep than I need throughout my life.
I'm so glad you made this video! I've felt so alone in my experience my entire life, my sleep disorder being one of the factors causing that, and I'm just beginning to learn how common my experience is as an autistic person!
About the 9:15PM rule mentioned at 15:51. I have ADHD and feel much calmer and more motivated at night. (maybe something to do with being alone therefor not having to mask for anyone, or it being really quiet or whatever reason) I've been unintentionally practicing the opposite 😅: I take thought and decisions more seriously when made at night. I find it's really the only time I can think deeply. I'm too busy living during the day.
Ok, I'll tell my tips. I'm probably AuHD, autism is diagnosed and ADHD is not. I've been using melatonin for five years now and I'm not going back
My doctors have told me it's fine and better than using stronger sleep medication. I've noticed that I have to have very specific pillow, mattress and blanket so sleeping in someone else's house isn't fun. I have yellow screen on my computer to manage migraines and all lights have been set to specific needs. I usually study in the mornings, end my day before 3 pm so my desk light is 6000 K mimicing outdoor light but my living room and bed side lights are more close to 2000 K so they are warm and sleepy. I know that I need to sleep 10 hours a night so if I want to wakeup at 7 am, I need to go to bed before 9 pm. What I really recommend is to go outside just before bed (I take my dog out) to cool one's body. I also read in bed without glasses so it strains my eyes but also makes me sleepy. If reading won't work or I can't concentrate, I take a few deep breaths and it usually works. I don't take my phone anywhere close to bed and also no dogs in bed. I've had sleeping issues since I was a kid and also some weird leg pain if I stay up too late.
God you remind me of me. The way you talk! (I'm also autistic, female, white, blonde/brown hair). I've had sleep issues since I was a kid. Now at 45 knowing it's connected to the ASD helps me stop fighting it and so many other things. When I was in my 20s I used to do a full 5-10km run before bed. Helped me sleep for sure, not so much now though. All your tips are great. Sleep schedule (huge for me!), nightly journal/report, Cold spaces. I wear a sleep mask and really good ear plugs - they tell my body it's time to sleep. I now take 10mg of melatonin. Less than that does nothing for me. and magnesium - which constipated me at first (apparently an ASD thing). But I LOVED your "thoughts after 9:15 are lies and it means it's time to go to bed when you start having them". That is fantastic and I'll start paying attention to my our "rumination activation" time. Hahaha I've always had vivid dreams, but few nightmares thank goodness. Love your videos!
A small note on the melatonin, some studies have shown that high quantities of melatonin are actually less effective than very small quantities, around 0.5 mg being the most effective. At this point you may have given yourself tolerance to melatonin from taking too much though, so it may not work anymore. Also - melatonin works better as a method to change your circadian rhythm, rather than a direct sleep pill. That means taking it a couple hours before bed to try and signal your body to go to bed earlier than it naturally does.
This is all just saying what the latest literature says though, in the end you should do whatever works for you.
@@descai10 There's loads of studies on autistics(usually about children - cause ASD in adults is rarely studied) needing more melatonin than NTs due to natural deficiencies. I'd recommend looking at those. I think this is why for me, an autistic adult, low doses of melatonin did nothing for me. People would tell me a low dose would know them out and make them dopey the next day and I would feel like I hadn't taken anything. So I'm quiet pleased with how it's working for me as someone who's had sleep issues my entire life (falling and staying asleep).
i heard from andrew huberman to go outside within an hour of waking up and get sunlight in your eyes. also helps to get sunlight during sunset. he has a podcast on it.
A sleep dr told me a few years ago, after years of seeing sleep 'specialists', that sunlight must actually enter the eyes for the sleep cycle to happen. Why is this not common knowlesge & still a mystery?! This is big for peoples who are light sensitive & need glasses in the sun, like me. I do brief glasses off sessions whenever i can. Havent seen a big difference tho...
i have had chronic insomnia my whole life, but honestly more difficult than that has just been that i fucking haaaate sleeping on a conceptual level. i can't get over the fact that i feel like im wasting some of the limited hours i have on this earth, and also the feeling of being asleep itself is uncomfortable, it feels too much like being dead.
you might like sleep restriction from CBT-I therapy
"You know, you never know what you're gonna get" THIS!!! 😂 omg yes. Will I wake up with my shoulder dislocated or subluxed? Probably. Will I be able to get out of bed at all in the morning? Who knows. Will I wake up from cramps? Possible. Will I feel refreshed and full of energy? Unlikely. Will I wake up screaming from a horrible nightmare of a traumatic situation I survived? It's a secret. Will I wake up after 1 hour or 10 hours? Try it and find out. It's like Russian Roulette but with sleep. I call it Sleep Roulette.
It's currently past midnight and I can actually tell that I'm feeling tired so I should probably be going to sleep instead of typing this comment.
Most nights though, I honestly feel more tired in the morning when I wake up than I usually do when going to sleep. It's also not uncommon that I become _more_ productive after about 8pm, so ya. Lastly, of course when I'm trying to fall asleep it feels like it takes forever to do so. Of course _ADHD_ so "forever" can be anything from 5 minutes to 3 hours.
Easily the best sleep I can remember was clear through from 2am to 2pm. A whole 12 hours. Best sleep I can remember, and also the reason I started setting an alarm even for days when I don't strictly need to get up in the morning. I also used to have my phone on the opposite side my room, so I'd have to get up to silence it... and then crawl back in bed because I'm still tired and it's cozy. Nowadays, I actually have my phone closer by on my nightstand, but that's specifically so that it can more easily connect to my new Fit-Bit... which I don't actually wear _except_ when I'm sleeping, because I did spend all that money exclusively to track my sleep to see if there's anything I can actually get from the data it records. Maybe I should actually look at said data and use it to adjust my sleep at some point. ("Lastly" my ass.)
I’ve never had a regular sleep schedule. I wish I could do that. I remember being 6 or 7 and thinking I never slept, because I would be lying in my bed for hours, wide awake, while everyone else in the house was asleep. I guess I eventually did fall asleep because I remember waking up in the morning for school. I have ADHD, but I didn’t know that at the time. I only found out about a year ago. But I wonder if that was related to my insomnia that has lasted my whole life. 🤷♂️
Hey! Yo! I just found your channel and it's great! You're great! Thank you for what you do.
Do you know that feeling you have when another person just... gets it? Puts it all in coherent words? Speaks truth to power? I think if you had punched me in the throat it might not have hit as hard as your vids.
Keep up the good work.
Sweet mother of unicorns, I've just started the video, but as a person with severe insomnia, who hasn't been able to fall asleep naturally since at least primary school [I have to basically do a hypnosis tricks on myself to force me to sleep, otherwise I would just lie aimlessly for whole night, unable to sleep and progressively more annoyed] and who is on sleep medication since even before I was diagnosed with autism, almost 6 years now, I feel SO called out by the first bit about wonky circadian rhythm and even wonkier melatonin secretion. 'Tis gonna be a good one.
holy shit that’s a workout-if I did five sit-ups, I’d might well be crying
I watched the end of this at 1.75 X speed. I do that too. 😂 Completely understood every word. I probably wouldn't have done that . However you mentioned that earlier. It seemed like a rather viable option for me. So I did.
My circulation is weird, maybe minors pots, and do that ac/ straight to the head thing. I got off the.melotonin and just go with trazodone, but really can't do without that, still sleeping on my hands.
I didn’t know nightmares are a thing in ASD. I have had insane nightmares through my whole life.
jeeze all that sounds just like many of my own sleep issue. I also have delayed onset sleep issues, where my bodies preferred sleep start time is between 2am and 4am. but also have noticed seasonally around april-may I have issues with waking up 3 hours later and unable get back asleep for the rest of the day, even when exhausted.
Fascinating video. I have often repeated the phrase that i am bad at sleeping. I didnt know the autism connection.
I am much better at it now. For me the key was sleep hygene as you suggested. My bed is only used for sleep/bedtime. Even more my bedroom is only my bed room and nothing else. I dont do other qctivities in my bed room. That has improved things alot
My ADHD meds definitely help me overcome a lot of my focus and motivation issues, but my god do they screw up my sleep. It's taken me decades to 'cope' with this poor sleep. When I was younger (pre-30), a poor night's sleep would mean essentially the entire day written off due to utterly terrible mood and exhaustion (until about 10pm-2am, when I would naturally peak, at least)...
It feels like a very long life not sleeping very much and having very extreme insomnia. It can be trying.
Are you sure you aren't ADHD? I know some people can be AuHD. When zi watch your videos, i can perceive some behaviors that look possibly ADHD to me. Can't see the autistic ones but i am not an expert on autism and i am not autistic. If you are masking you do it really well but you don't mask ADHD symptoms as well
I am both autistic & ADHD (and a lot of other things lol)
while i still have ton's of research to go, and the supplementation field is rife with psuedoscience, i've actually gotten into studying ashwaganda as a sleep and exercise aid. up front, i don't really know how it interacts with the neurodivergent, but I'm hearing from a number of well respected and well researched places that it might be a great aid for those who need help with sleep. specifically, the ones that have both root and leaf extract. this might be a dud, but it might not. that being said, I'm not sure the exact dosage i should be taking, and it seems that it comes with some side effect's of sleepiness in some people. but having a sleep schedule that is somewhat regular and well adjusted and just comes naturally is the thing of my dreams.
We have a lot in common 😂
I have fibromyalgia.I understand the moderate too acute level of joint or muscular skeletal pain you mentioned about while trying to sleep. It's hardcore to be experiencing on a daily basis to say the least. I sympathize with that.
I love how (and when i say all i mean two youtube videos and a few ig infographics) all have in common as disabled people that we absolutely cannot sleep. As someone with delayed sleep wake disorder its really hard to explain to people how i cannot just *go to bed earlier*
Awesome video.
Thanks for your time and effort. 👍
Yay! Talking about this is so needed!
I really appreciate you describing yourself and the items in the video. This is the first time I've seen this thoughtful behavior used on TH-cam. Love your videos!
I didn't know it was called "crip time". I always said that I'm like a dog with time because I'm always too early or late depending on how obsessive I am over the time because of the task coming up. I describe more because I didn't know that these things had a word for them and it's inconvenient when you don't.
I heard it as "cryp-time" because it's unknown, but "crip-time" also makes sense.
I also may or may not have connected it to time passing weirdly within fae realms given the connections the fae have to disability.
13:21 is that a blahaj in the background? :D
It's an off-brand one that my friends got me for my 21st birthday! His name is Fiesta :)