If you are an autistic person who finds mornings difficult, here are some tips to help you start your day on a positive note.
1. Get enough sleep. Sleep is essential for your physical and mental health, and it can also affect your mood, energy, and concentration throughout the day.
Many autistic people have sleep issues, such as difficulty falling asleep, waking up frequently, or sleeping too much or too little.
Some possible causes of sleep problems are anxiety, sensory sensitivities, melatonin imbalance, or food allergies.
To improve your sleep quality, you can try keeping a sleep diary, establishing a bedtime routine, making your bedroom more comfortable, avoiding screens before bed, and consulting your doctor if needed.
2. Plan ahead. Planning your morning activities the night before can reduce stress and uncertainty in the morning. You can prepare your clothes, breakfast, lunch, work or school materials, and anything else you need for the day. You can also check the weather forecast, traffic conditions, and public transport schedules to avoid any surprises. Having a clear plan can help you feel more confident and in control of your morning.
3. Use a checklist. A checklist can help you remember and organize the tasks you need to do in the morning, such as brushing your teeth, taking your medication, packing your bag, or locking the door. You can use a paper checklist, a digital app, or a visual aid to suit your preferences. You can also set alarms or reminders to help you keep track of time and stay on schedule.
4. Stimulate your senses. Some autistic people may find it hard to wake up and feel alert in the morning. To stimulate your senses and boost your energy, you can try different strategies, such as listening to music, taking a shower, drinking coffee or tea, doing some stretches or exercises, or using aromatherapy. Find out what works best for you and incorporate it into your morning routine.
5. Be flexible. Sometimes things don't go according to plan in the morning. You may encounter unexpected changes, such as a power outage, a cancelled meeting, or a sick child. These changes can be stressful and frustrating for autistic people who rely on routines and predictability.
To cope with change, you can try some of the following tips:
- Use positive self-talk and affirmations to calm yourself down and focus on what you can control.
- Have a backup plan or alternative options for different scenarios.
- Seek support from someone you trust, such as a family member, friend, colleague, or therapist.
- Use coping skills that help you relax and regulate your emotions, such as breathing exercises, meditation, stimming, or distraction.
Mornings don't have to be hard for autistic adults. By following these tips, you can make your mornings easier and more enjoyable.
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