Sleep is vital for our well-being, but for many neurodivergent individuals, getting a good night’s rest can feel like a challenge. Studies show that neurodivergent people, including those with ADHD, autism, and other forms of neurodiversity, are significantly more likely to experience sleep difficulties than neurotypical individuals.
In fact, research suggests that up to 80% of autistic individuals and 50% of those with ADHD report chronic sleep issues. Sleep challenges are common and valid experiences.
If you’re struggling with sleep, you’re not alone. Below are some tips to help you and your family navigate sleep challenges.
1. Create a Neurodivergent-Friendly Sleep Space
Your environment plays a big role in sleep quality. Many neurodivergent people are sensitive to sensory input, so it’s important to tailor your sleep space to your needs:
- Light: Try blackout curtains or a sleep mask to block out light. If total darkness feels uncomfortable, consider a soft, dim nightlight.
- Sound: White noise machines, calming music, or noise-cancelling earplugs can help manage auditory sensitivity.
- Textures: Use bedding and pajamas that feel comfortable.
2. Follow Your Natural Rhythms
Traditional sleep schedules don’t work for everyone. Some neurodivergent individuals find they’re more alert in the evenings or struggle to wake early. If possible, try to honor your natural rhythms rather than forcing a rigid schedule.
- If you’re a night owl, set a consistent later bedtime that still allows for adequate rest.
- Use calming activities before bed to signal to your brain that it’s time to wind down.
3. Unwind Your Mind
Racing thoughts can keep you awake. If this sounds familiar, try:
- Brain Dumps: Keep a notebook by your bed to jot down thoughts or ideas swirling in your mind.
- Sensory Regulation: Stimming, deep pressure, or calming sensory tools can help your body and mind relax.
- Guided Relaxation: Explore meditation apps or videos designed for neurodivergent folks.
4. Tips for Helping Children Sleep Better
Neurodivergent children often experience sleep challenges, too. Parents and caregivers can use these strategies to support them:
- Consistent Bedtime Routines: A predictable routine signals to the brain that it’s nearly time to sleep. This might include calming activities like a warm bath, storytime, or quiet sensory play.
- Regular Wake Times: Try to wake your child at the same time every morning, even after a restless night. This helps regulate their sleep patterns over time.
- Morning Light Exposure: Morning sunlight helps regulate the body clock and boosts melatonin production. Spend time outside or near natural light early in the day.
- Right Amount of Sleep: Ensure your child isn’t spending too many hours in bed, as this can lead to delayed sleep onset or fragmented sleep. Knowing how much sleep your child needs for their age can guide you. Bear in mind that some neurodivergent children seem to need less sleep than neurotypical children.
- Bed-Only for Sleep: Encourage your child to use their bed only for sleep, not for gaming, TV, or other activities. This strengthens the brain’s association between the bed and sleep.
- Consider Sensory Needs: Does your child need extra sensory input or calming earlier in the day to prepare for bedtime? Tailoring their activities to their sensory preferences can set the stage for more restful nights.
5. Support Your Body
Sleep is easier when your body feels balanced.
- Caffeine: Consider reducing caffeine intake, especially in the afternoon.
- Movement: Gentle physical activity, like stretching or walking, can help your body relax.
- Hydration and Snacks: Sometimes a glass of water or a light snack before bed can help with comfort.
6. Be Kind to Yourself
Remember: It is normal to have times when sleep is difficult and times when sleep is easier. Focus on what you can control with sleep, rather than what you can’t control.
For example, you can control what time you set your alarm for the morning. So by focussing on a consistent wake up time each day, you can feel more in control of your sleep once again.
We’re Here for You
This article has been written by Hunrosa Sleep Consultancy. Commissioned by the NHS and working independently, Hunrosa are experts at using evidence based methods to support those with sleep difficulties and sleep disorders.
If you would like more information or support with sleep you can visit the Hunrosa website for further resources. You can also contact the Hunrosa team at info@hunrosa.co.uk