Neurodiversity & Sleep

Managing Perfectionism: Strategies for a Balanced Life 

Here’s a detailed guide to improving sleep hygiene for neurodivergent individuals who have already tried typical strategies but continue to struggle:

1. Customise Your Sleep Schedule to Your Natural Rhythms

•  Why it helps: Many neurodivergent people have delayed sleep phase syndrome (DSPS) or irregular sleep patterns. Forcing yourself into a “typical” schedule may backfire.

• How to apply: 

  • • Identify when you naturally feel tired and when you wake up feeling most refreshed. Gradually shift this timing if needed.

    • Avoid the guilt of “late” bedtimes. Focus on consistency rather than adhering to societal norms.

2. Optimize Your Sensory Environment

• Why it helps: Sensory sensitivities can make falling or staying asleep challenging. Tailoring your environment can help your brain relax.

• How to apply:

• Sound: Use noise-canceling headphones, white noise machines, or apps like Rain Rain or Endel.

• Light: Install blackout curtains, use blue-light-blocking glasses, or incorporate gentle amber nightlights if total darkness feels      overwhelming.

• Touch: Weighted blankets or specific textures (like silk or fleece) can provide comfort and regulate sensory input.

• Smell: Introduce calming scents like lavender or eucalyptus with diffusers or pillow sprays.

• Temperature: Experiment with cooling sheets, fans, or warming devices to find your ideal climate.

3. Focus on Body and Brain Regulation Before Bed

• Why it helps: Neurodivergent individuals often struggle to transition into “rest mode” due to hyperactivity, racing thoughts, or sensory overload.

• How to apply:

• Stimming or movement: Engage in calming stims (e.g., fidgeting, rocking) or light movement like yoga or stretching before bed.

• Breathing exercises: Use techniques like box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4).

• Body scans: Apps like Calm or Insight Timer guide you through progressive muscle relaxation.

• Weighted calming activities: Hold a weighted object or use pressure to help signal your body to relax.

4. Manage Hyperfocus and Overthinking

• Why it helps: Many neurodivergent individuals struggle with mental “runaway trains” at night.

• How to apply:

• Scheduled worry time: Spend 10 minutes earlier in the evening writing down your worries or planning for the next day.

• Mind-dumping: Keep a notebook by your bed to jot down intrusive thoughts or ideas.

• Mental off-ramping: Engage in a low-stimulation, repetitive activity before bed (e.g., simple puzzles, light reading, or soothing crafts).

5. Try a Gradual Wind-Down

• Why it helps: Jumping from high stimulation to bed is difficult for neurodivergent brains.

• How to apply:

• Transition from high-stimulation tasks to low-stimulation activities over 30–60 minutes. For example:

• First 30 minutes: Tidy up, listen to upbeat but not stimulating music.

• Final 30 minutes: Dim lights, do something calming (e.g., skincare, reading, or listening to calming audiobooks).

• Use time-limiting apps or alarms to signal when it’s time to shift.

6. Adjust Stimulants and Nutrition

• Why it helps: Caffeine, sugar, and even certain foods can affect neurodivergent brains differently.

• How to apply:

• Limit caffeine intake 6–8 hours before bed (or experiment with even longer windows).

• Eat a light, balanced snack before bed if you’re prone to waking up hungry (e.g., a banana or toast with almond butter).

• Avoid alcohol or sugar close to bedtime, as they can disrupt sleep quality.

7. Embrace Non-Sleep Activities in Bed

• Why it helps: Neurodivergent people may struggle to associate their bed only with sleep. Lean into your needs instead of following strict rules.

• How to apply:

• Allow yourself quiet, enjoyable activities in bed that help you relax, such as listening to a podcast or doodling.

• Create a “buffer zone” in bed (e.g., sit up while doing the activity and then transition to lying down when ready for sleep).

8. Accept and Plan for Nonlinear Sleep

• Why it helps: Neurodivergent brains often resist rigid schedules or “perfect” sleep cycles

• How to apply:

• If you wake up in the middle of the night, avoid panicking. Do a calming activity (e.g., coloring or light reading) until you feel sleepy again.

• Incorporate daytime naps (20–30 minutes) strategically if your body needs them.

9. Incorporate Sleep Technology or Wearables

• Why it helps: External accountability or biofeedback can help regulate neurodivergent tendencies.

• How to apply:

• Use apps like Sleep Cycle or bedtime reminders to track sleep trends.

• Consider wearables (e.g., Oura, Fitbit) for insights into sleep patterns, helping you identify triggers.

10. Seek Professional Support

• Why it helps: Sleep difficulties in neurodivergent individuals often tie to underlying issues (e.g., anxiety, ADHD, or autism-related sensory needs).

• How to apply:

• Consult a sleep specialist familiar with neurodivergent needs.

• If you have ADHD, discuss the timing of stimulant medications with your doctor to avoid late-day impacts on sleep.

The Bottom Line

Sleep hygiene for neurodivergent individuals requires a flexible, tailored approach that respects unique sensory and cognitive needs. Instead of rigidly following standard advice, experiment with strategies that align with your rhythms and preferences.