Between the quarantine and being laid off from work, my sleep schedule is out of whack. Although I am enjoying the quiet and not-so-hurried atmosphere, I realize now that going through the mental challenges of a job helps me to fall asleep at night because my mind is worn out from all the sensory input and trying not to have a meltdown. Being active at my job by moving work helped me sleep more than I realized.

Insomnia is one of the characteristics of Aspergers, which I have. According to a study published in 2003 by the US National Library of Medicine, 90% of people with Aspergers in the survey had issues with insomnia. Some of the reasons for problems with sleep included anxiety and mood disorders.

Sleep issues are not limited to those on the Autism Spectrum. A study conducted by the University of Washington showed that 40% of adults with a disability have problems with insomnia. A further study conducted in 2014 by the Oregon Office of Health and Disability showed that almost half of adults in that state with a disability regularly got six hours of sleep or less on an average night compared to just over a quarter of non-disabled adults.

Trying to force yourself to fall asleep produces more stress and makes insomnia worse. Fortunately, I discovered some tricks that help me fall asleep.

1. Limit caffeine/sugar intake in the afternoon and evening

I have eliminated sodas in my diet. After drinking two cups of coffee in the morning, I drink water for the rest of the day. This process allows me to stay hydrated without being overstimulated, leading to falling asleep easier. I recommend avoiding caffeinated beverages or sugary products after 2 or 3 PM. If you can, have water instead of soda at lunch to reduce the risk of insomnia later at night and avoid energy drinks at all costs. Before bed, try drinking Celestial Seasonings Sleepytime Tea or a glass of warm milk to relax one's body.

2. Try to do something that does not involve a screen

I will admit I am terrible about putting my phone down before bed. Reading something negative on Facebook often gets me riled up and that much harder to fall asleep. Instead, do something that doesn't involve electronics such as reading or coloring.

If you must watch something on TV in the middle of the night, watch something light. I enjoy watching reruns of an animated comedy called Bob's Burgers that is lighthearted and silly.

If I wind up doing something with my phone, I use my wireless headphones, put my phone somewhere else, and listen to the sounds of heavy rain or flowing water. The Breethe app has different nature sounds to help one wind down.

3. Use Adult Coloring Books

I jumped aboard the adult coloring book craze when a co-worker gave me some copies she was not using. What makes these books different from typical children's coloring books is that the designs and patterns in an adult coloring book are more complex. Concentrating on trying to color in all the different lines and shapes usually reduces anxiety and causes eyes to feel at rest, decreasing the likelihood of being up all night.

4. Read something light

Instead of looking at a screen, pick up a physical book, and read. I recommend something light and not too controversial, such as a political book, so that the brain does not become too wired. For example, Arcadia Publishing's Images of America series is an easy-read photographic history of places in the United States that combines the art of photography and postcards with my love of history. Reading the tiny print on those pages causes the eyes to strain and close, leading to one falling asleep.

5. Leave the bedroom

When I take too long to fall asleep, I start getting extremely anxious in my bedroom like I have to perform. Instead, I will go to the living room, sit in my recliner, prop up my legs, and read until I fall asleep. By going to a different part of the house, my anxiety gets smaller as I am out of my bed and less likely to think about trying to fall asleep.

6. Take a Hot Shower

When all else fails, take a hot shower. The warm water causes the muscles to feel less tense and more relaxed. I often fall asleep after taking a shower.

These are tips I have found that have helped me fall asleep when dealing with insomnia. It is important not to get worked up and anxious when you cannot sleep as that will only prolong insomnia. Instead, get your mind off sleep so you can rest peacefully.

What steps do you take to fall asleep more quickly? Comment in the section below.