We’ve all felt the difference between a good night’s sleep and a restless one. Waking up refreshed sets the tone for a day where we feel more focused, energized, and emotionally balanced. And waking up after a poor night’s sleep… well, we all know how dysregulating that can feel. Quality sleep isn’t just vital for our bodies – it’s essential to our happiness.
Matt Walker, a leading sleep scientist, says that sleep is “the single most effective thing we can do to reset our brain and body health each day.” His research highlights how quality sleep promotes emotional regulation, consolidates memories, and restores the brain, equipping us with necessary tools to handle life’s challenges. From replenishing “feel-good” neurotransmitters to fostering a calmer, more focused mind, Walker’s work reveals sleep as a cornerstone of happiness and wellbeing.
Research shows that sleep is especially important — and often out of reach — for autistic individuals. Sleep problems are the most common co-occurring conditions experienced by autistic individuals. Up to 80% of individuals with ASD, including children, adolescents, and adults, report sleep disturbances. Further, parents and caretakers of autistic individuals often report high levels of sleep deprivation and sleep problems. Understanding and prioritizing individualized approaches to sleep can make all the difference.
Enter Proof Positive’s latest happiness skill… SLEEP FOR HAPPINESS! This skill is all about cultivating high-quality sleep to enhance wellbeing. There are countless evidence-informed strategies to help improve sleep – the key is to experiment with small adjustments until you discover what works best for you. Incorporating small, intentional habits can have a lasting impact on your wellbeing.
Ready to improve your sleep AND happiness? Start by exploring these Sleep Shifts:
- Shift Daytime Habits for Better Sleep
- Get outside in natural light during the day to regulate circadian rhythms.
- Incorporate physical activity, which helps the body prepare for rest (Tip: try exploring our Movement for Happiness skill)
- Create a Calming Bedtime Environment
- Reduce screen time before bed to limit blue light exposure
- Design a sensory-friendly space with dim lighting, weighted blankets, or calming sounds.
- Establish a Consistent Sleep Schedule:
- Go to bed and wake up at the same time—even on weekends.
- Develop a predictable bedtime routine that signals the body it’s time to wind down.
Improving sleep for autistic individuals requires understanding and flexibility. Strategies like visual bedtime schedules, sensory-friendly sleep environments, and individualized routines can help create conditions where restful sleep is more attainable. When we prioritize inclusive sleep practices, we create opportunities for greater happiness and wellbeing—not just for individuals, but for families and communities.
Whether it’s adding a small change to your routine or supporting someone in building better sleep habits, rest is a powerful tool for happiness. Get started today.
