How to get better sleep as someone with ASD?

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My sleep over last few years has deteriorated wildly. Once I could be able to sleep as soon as I lied down in bed, but not anymore. I am up for hours on end every single night without fail - averaging actually falling asleep between 3-4am and some nights (though rare) I don't get any at all. I don't know how anyone can just get into bed and doze off there and then. But when I do sleep I wake up often a hour later, or wake up in blocks of a few hours a few times.
I am always stressed and worried about a thousand things, and because my special interest is music I just get different songs and melodies in my head I'm picking them apart and analysing them. This problem is magnified with my severe eczema, which I've had poor support with and creams don't really work. I scratch one part of body then the itch spreads to another, its almost impossible to relax. Only thing that helps are antihistamines which make me drowsy and stop itch.

I think OCD plays a part too because even if I'm very exhausted next day with not much sleep, I feel I cannot go to bed because its not night time or my usual time, and I never have any naps or sleep when it is bright, it is impossible.
I am also sensitive to sound, and it has to be completely silent and dark and there is more sound during the day than night, so I can't catch up on sleep during the day. I also can't sleep if I know I have to be somewhere early next day, but nowadays this dosen't happen much. And I can't sleep on transport or different locations because its not my bed, etc.

How is it possible to dig myself out this hole? I feel like there's no return from this. I have very little energy nowadays. I dread going to bed.

Melotonin 10mg. Available over the counter and from Amaz/Bay.

They're not sleeping pills; They just make bed feel so damned good you can't help but fall asleep. Naturally occurring in things like cherries and bananas.

Also a wise man once said you need to exercise yourself mentally, physically and spiritually every day (think it was actually Bruce Lee!)

If you drink coffee, I would advise that you quell your consumption by 4pm.

Furthermore, I have found that sleeping under a weighted blanket has helped my sleep.

I would say at a guess that you may be suffering from a sleep disorder such as sleep apnea.
Alternatively, you may also be suffering from a breathing problem that may have an impact on your sleep.

I would consider going to a GP and asking to be referred to a sleep clinic.
Sleep Apnea isn't much fun and is hard to treat especially if you have eczema.

If your suffering from insomnia or an anxiety disorder, then this is something different but related to a sleep disorder. A good doctor should be able to prescribe you with anti-anxiety meds. These slow your thoughts down and will make you tired.

If the insomnia is caused by stimulants, you would be advised to stop taking the stimulants.
If you need special housing, you may be eligible for special housing if you suffer from ASC with sensory processing problems, which is what it sounds like.

Masturbation has worked with me when I have trouble sleeping.

It gets rid of the "itchies," and it relaxes me in general.

You goddamn legend. This in addition to my previous answer and +1 for honesty.

Heavy blankets and socks worked for me. Am seriously considering buying a weighted blanket.

I often have quiet music playing at night, to mask other sounds that would wake me up. It also gives my brain something to focus on, instead of a gazillion thoughts.
Another thing that could help is a light meal before bedtime.

But I couldn't help noticing that your description sounds exactly like my own trouble with sleeping, when I was overloaded. It's a common sign of too much stress, and that's likely the cause that need to be fixed; not the insomnia.

Just my 2 cent.

Oh, and mindfull meditation.

I turn everything off and I mean everything. TV, lamps, fans, computer.... etc. I don't even leave anything on standby, it get's turned off at the wall as well. I make sure i'm in absolute darkness and as much silence as possible.

I wear an eye mask and ear plugs to help with sensory stuff, and also lavender products help chill me out. I also have to take sleeping pills sometimes cause anxiety can make it hard to fall asleep or stay asleep. I worry a lot too and find it hard to sleep during the day. My brain never shuts up.

<--- Drinks like a fish.

Thought stopping.

Also, I can't dwell on any projects or hobbies, after what is my dinner time, or my mind will stay in work mode all night.

I have slower and busier patterns, depending on time of day, but full-on sleep does not occur naturally, for me.

Deep emotional or physical release, in the form of crying, or... Um, yeah. Let's stick with crying.

How do you make yourself cry.

Tragic stories, books, movies... Weirdly enough Tchaikovsky's 1812 overture - at the end, with the church bells and cannons going off at the same time, that just kills me. Who thought that was a good idea?!

But not everyone can cry. My mom can't, ever. I'm grateful I can, because I feel better afterward.

It can happen from animal videos, singing, or those Russian dashboard cams, where people are doing good deeds.