Neurodivergent and Sleep: 8 Tips for Improving Sleep Hygiene

For many neurodivergent individuals, sleep can be a complex and elusive challenge. Whether it’s the overstimulation of the mind, difficulties with regulating emotions, or the unique ways that brains process sensory information, falling asleep and staying asleep can feel like an uphill battle. Sleep hygiene—the habits and practices that promote consistent, restful sleep—can be a key tool for improving sleep quality and managing sleep difficulties.

In this article, we’ll explore how sleep challenges can manifest in neurodivergent individuals and offer practical tips for improving sleep hygiene to get better rest.

Why Sleep Is Challenging for Neurodivergent Individuals

Neurodivergent conditions like ADHD, autism, dyslexia, and anxiety often come with specific challenges that can interfere with sleep. These challenges may include:

• Hyperactivity or Restlessness: People with ADHD often experience difficulty "shutting down" their brains and bodies at night. This can lead to restlessness, trouble winding down, and difficulty falling asleep.

• Sensory Sensitivities: Many neurodivergent individuals, especially those on the autism spectrum, have heightened sensory sensitivities. This can make sleep environments overwhelming, whether due to the feel of certain fabrics, the sound of background noise, or the intensity of light.

• Overactive Thoughts: Those with anxiety or OCD may struggle with a racing mind that refuses to slow down at night. Persistent thoughts or worries can keep the brain active, preventing restful sleep.

• Irregular Sleep-Wake Cycles: Neurodivergent individuals can also experience difficulties with regulating their internal clocks, leading to irregular sleep patterns, such as staying up late or waking up at odd hours.

• Medication Effects: Some medications prescribed for neurodivergent conditions, such as stimulants for ADHD, can affect sleep patterns. Additionally, other medications may cause drowsiness but not lead to restorative sleep.

What is Sleep Hygiene?

Sleep hygiene refers to a set of practices and environmental factors that help individuals achieve a restful night’s sleep. These include things like setting a regular sleep schedule, creating a comfortable sleep environment, and establishing relaxing pre-sleep routines. For neurodivergent individuals, improving sleep hygiene can be especially important, as it helps create structure and consistency in a potentially chaotic or overstimulating world.

Tips for Improving Sleep Hygiene for Neurodivergent Individuals

While improving sleep hygiene is a personal journey, the following tips can help you find better sleep, manage restlessness, and enhance your overall well-being.

1. Create a Calming Bedtime Routine

Establishing a consistent bedtime routine can signal to your body that it’s time to wind down. For neurodivergent individuals, the transition from active daytime hours to a restful night can be difficult. Engaging in soothing, predictable activities before bed can help ease this transition.

Examples include:

• Taking a warm bath or shower

• Engaging in light stretching or yoga

• Listening to calming music or white noise

• Practicing mindfulness or deep breathing exercises

• Reading a book or doing a relaxing hobby

Consistency is key—performing the same activities each night can help condition your brain and body for sleep.

2. Optimize Your Sleep Environment

The right sleep environment can make a world of difference, especially if you have sensory sensitivities. For neurodivergent individuals, tweaking your environment to suit your needs can alleviate distractions that interfere with sleep.

Consider the following adjustments:

• Lighting: Dim the lights in your bedroom at least an hour before sleep. For those with autism or light sensitivities, blackout curtains or a sleep mask may help block out light entirely.

• Sound: If noise disrupts your sleep, consider using earplugs, a white noise machine, or soothing soundtracks to block out disturbances.

• Temperature: Ensure the room is at a comfortable temperature. Some individuals sleep better in cooler rooms, while others may prefer warmth. Experiment to see what works best for you.

• Bedding and Comfort: Choose fabrics and bedding that feel comfortable and non-irritating to your skin. Weighted blankets, often used by those with autism, can provide a sense of calm for some individuals.

3. Regulate Your Sleep Schedule

Establishing a regular sleep-wake cycle can help reset your internal body clock, making it easier to fall asleep and wake up consistently. Try to go to bed and wake up at the same time each day—even on weekends—to reinforce this rhythm.

If you struggle with falling asleep at a certain time, avoid naps late in the day and reduce the intake of caffeine or other stimulants in the afternoon and evening.

4. Limit Screen Time Before Bed

The blue light emitted by phones, computers, and televisions can interfere with your body’s production of melatonin, a hormone that helps you fall asleep. For neurodivergent individuals, who may be more sensitive to sensory stimuli, this can be even more pronounced.

To improve your sleep hygiene, avoid screens for at least 30 minutes to an hour before bedtime. Instead, engage in non-stimulating activities, such as reading a book or journaling.

5. Mind Your Diet and Caffeine Intake

What you eat and drink can have a significant impact on your sleep. Be mindful of consuming large meals, caffeine, or sugary foods late in the day, as they can interfere with your ability to wind down. Instead, opt for light, balanced snacks if you’re hungry before bed. Herbal teas, such as chamomile or lavender, can be soothing and promote relaxation.

6. Use Relaxation Techniques for Overactive Minds

Neurodivergent individuals, particularly those with ADHD or anxiety, may experience racing thoughts that prevent them from falling asleep. Relaxation techniques such as progressive muscle relaxation (PMR), guided meditation, or deep breathing exercises can help calm your mind.

One helpful technique is the “5-4-3-2-1” grounding method, which involves identifying:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

This can help redirect your focus and reduce anxiety before sleep.

7. Be Mindful of Medication Timing

For those taking medications that affect sleep, like stimulants for ADHD, it's essential to talk with your healthcare provider about adjusting dosages or timing. Some medications can disrupt your sleep, while others may help you relax. Keeping a log of when you take your medication and how it affects your sleep can be helpful in managing its impact.

8. Seek Professional Support

If sleep difficulties persist, or if you experience chronic insomnia or significant sleep disturbances, it may be helpful to consult with a healthcare professional. A sleep therapist or specialist can help tailor a sleep hygiene plan to your specific neurodivergent needs and offer additional support.

Final Thoughts on Improving Sleep Hygiene

Improving sleep hygiene is a journey, and it may require trial and error to find what works best for you. For neurodivergent individuals, building a consistent routine, creating a calming environment, and managing sensory sensitivities can help create the foundation for restful and restorative sleep. By incorporating sleep hygiene practices into your daily life, you’ll be better equipped to manage your sleep challenges and prioritize your overall health and well-being.

Restful sleep doesn’t have to be a distant dream—it’s something you can work toward with the right tools and strategies.