Sleep Tips for Neurodivergent Minds: Rest Made Easier

Getting a good night’s sleep can be challenging, especially for neurodivergent individuals. Difficulty unwinding, sensory sensitivities, and hyperactive thoughts can all make falling and staying asleep harder. With the right strategies, you can create a sleep routine that works for your unique needs.

Here are some neurodivergent-friendly sleep tips to help you get the rest you deserve.

1. Clear Your Mind Before Bed 

Neurodivergent minds often stay active long after the lights go out. Racing thoughts, unfinished tasks, or ideas can make it hard to switch off. To help, try a “brain dump”—write down anything on your mind in a journal, notes app, or voice recorder. This simple habit can help you release worries, process the day, and make space for relaxation.

2. Create a Sensory-Friendly Sleep Environment 

For individuals with sensory sensitivities, the sleep environment plays a crucial role in rest quality. Small adjustments can make a big difference:

• Lighting: Use blackout curtains or dimmable lamps with warm tones.

• Sound: Experiment with white noise machines, soft music, or noise-canceling earplugs.

• Touch: If you prefer deep pressure, try a weighted blanket; if textures bother you, opt for soft, seamless sheets.

• Temperature: Keep your room at a comfortable, cool temperature to promote better sleep.

3. Set a “Winding Down” Alarm 

Transitions can be tricky, especially when hyperfocus or overstimulation is involved. Setting an alarm 30-60 minutes before bed can signal to your brain that it’s time to wind down. Use this time for calming activities like stretching, listening to music, or dimming the lights to prepare your body for sleep.

4. Reduce Screen Time, But Be Realistic 

Many neurodivergent individuals rely on screens for comfort, entertainment, or background noise before bed. While blue light from screens can disrupt sleep, quitting cold turkey may not be realistic. Instead:

• Use blue-light filters or night mode on devices.

• Swap stimulating content for familiar, low-stress shows or audiobooks.

• Gradually reduce screen brightness as bedtime approaches.

5. Use Gentle Stimming or Movement 

For many autistic and ADHD individuals, movement helps with relaxation. If lying still feels uncomfortable, try:

• Light rocking or swaying.

• Using a fidget toy or textured object.

• Gentle stretching or deep pressure exercises before bed.

6. Try a Visual Sleep Routine 

Executive functioning challenges can make it hard to stick to a sleep schedule. A visual sleep routine (with pictures or written steps) can serve as a helpful reminder of your bedtime process. This might include:

• Setting an alarm to start winding down.

• Brushing teeth and changing into comfortable pyjamas.

• Doing a short relaxation activity like listening to music or doing a puzzle.

• Getting into bed at a consistent time.

7. Experiment with Sensory Input 

Some people sleep best in complete silence, while others need background noise. Find what works for you by experimenting with:

• White noise or nature sounds.

• Soft music or ASMR.

• Total silence with earplugs or noise-cancelling headphones.

• Playing familiar, calming TV shows or podcasts at a low volume.

8. Give Yourself Permission to Unwind in Your Own Way 

Not everyone can fall asleep by lying in silence with their eyes closed. If your brain needs engagement before sleep, allow yourself to do something calming but non-stimulating, like doodling, daydreaming, or playing with a soft fidget. The goal is to transition into sleep in a way that feels natural to you.

9. Plan for Late-Night Hyperactivity 

ADHD and other neurodivergent conditions can cause unexpected energy spikes at night. Instead of fighting it, plan for it:

• Do a light physical activity, like walking around your room.

• Engage in a dopamine-releasing but calming task (such as knitting or playing a repetitive game).

• Listen to an audiobook or calming podcast while lying down.

10. Track What Works for You 

Since everyone’s sleep needs are different, keeping a sleep diary can help you identify patterns. Note what you did before bed, how long it took to fall asleep, and how rested you feel in the morning. Over time, you’ll find what strategies work best for you.

Final Thoughts 

Improving sleep as a neurodivergent individual isn’t about following a strict set of rules—it’s about discovering what makes you feel comfortable and relaxed. Small adjustments, self-compassion, and a personalized routine can make a world of difference in getting better sleep.