CBT-I Alternatives for Neurodivergent People
AuDHD, ADHD, Autism Sleep Plan - Compassionate Self Care Guiding Principles
Sleep is a need, not a moral issue – You are not failing if your sleep schedule is unconventional.
Work with your brain, not against it – ADHD often comes with delayed sleep phase tendencies.
Small, gradual changes are more effective than drastic shifts.
Neurodivergent-friendly accommodations – Create a sleep plan that feels natural and supportive.
Step 1: Accept Your Current Sleep Pattern Without Judgment
Instead of feeling pressure to "fix" your sleep instantly, acknowledge your natural rhythms. Many ADHD brains function best at night, and forcing early sleep may lead to frustration.
✅ Reframe: "My body and brain have their own timing. I can gently adjust my schedule in a way that works for me."
Step 2: Adjust Gradually (If Needed)
If you need to shift to a more conventional schedule for work, school, or health, do it in 30-60 minute increments every few days rather than trying to force an immediate shift.
🕒 Example: If you usually fall asleep at 5 AM and want to shift to 2 AM, aim for 4:30 AM for a few nights, then 4:00 AM, and so on.
Helpful Tips:
✔️ Use dim lighting in the evenings to signal to your brain that it’s nighttime.
✔️ Avoid forcing yourself into bed if you’re not tired—it will only increase frustration.
✔️ Try using background noise, like white noise, ASMR, or soft music, if silence is overstimulating.
Step 3: Create a Sleep-Inducing Sensory Environment
ADHD brains often struggle with sensory regulation, so setting up a sensory-friendly sleep space can make a huge difference.
🔹 Lighting: Use warm, dim lights at night and bright light therapy in the morning to regulate circadian rhythms.
🔹 Sounds: White noise, binaural beats, or soft music can calm a restless brain.
🔹 Textures: Soft blankets, weighted blankets, or specific fabrics can help with comfort.
🔹 Temperature: Keep the room cool (65-70°F) for better sleep.
🔹 Scents: Lavender, chamomile, or other calming scents can help if pleasant smells are regulating for you.
Step 4: Leverage ADHD-Friendly Sleep Supports
Instead of relying on conventional sleep advice that might not work for neurodivergent people, use ADHD-friendly strategies.
🔄 Mind-Racing Hacks:
Try an audiobook, podcast, or brown noise to keep your brain occupied without overstimulation.
Use a brain dump journal before bed to clear your thoughts.
Try the “reverse psychology” trick—tell yourself you must stay awake and see if your brain rebels.
🎮 Unconventional Wind-Down Activities (If Needed):Some people with ADHD struggle with traditional bedtime routines. If a book bores you or meditation frustrates you, try:
Playing a low-stimulation video game (e.g., Stardew Valley, Tetris, Animal Crossing)
Doing a repetitive craft (knitting, cross-stitch, beading)
Watching a low-stakes show (cartoons, nature documentaries)
Fidgeting with a sensory toy (Putty, Tangle, Pop-It)
Try doing these things in bed.
📱 Tech Management (Without Forcing Screen Bans!):If screens help you relax, use them strategically. Try:
Dark mode & night light filters to reduce blue light.
Adjusting brightness instead of avoiding screens altogether.
Using apps like Loóna or Mesmerize for guided visual relaxation.
Step 5: Address ADHD-Related Sleep Challenges
🌀 Hyperfocus & Sleep Avoidance:
Set a "warning" alarm 30-60 minutes before bed to signal winding down.
Use habit stacking (pair sleep prep with an existing routine—like brushing your teeth while listening to your audiobook).
Try a “second bedtime”—if you miss your first sleep window, give yourself another chance without guilt.
⏳ Time Blindness & Inconsistent Sleep:
Set a "wake-up routine" instead of a strict bedtime—waking up at the same time each day can regulate sleep over time.
Experiment with split sleep if needed—some ADHD brains thrive on a nap + shorter nighttime sleep instead of one long stretch.
💊 Medication Considerations:
If ADHD meds are interfering with sleep, talk to your provider about timing adjustments.
If sleep is a chronic struggle, consider asking about medications or supplements (melatonin, magnesium, or prescription options).
Step 6: Self-Compassion & Flexibility
Not every night will go according to plan, and that's okay! The goal is progress, not perfection.
💜 Affirmations for Sleep Struggles:
“My body knows how to rest, even if it doesn’t look ‘normal.’”
“I am allowed to sleep in a way that works for me.”
“One bad night does not mean I’ve failed.”
🔄 Adapt as Needed:
If something isn’t working, change the strategy, not the goal.
Give yourself permission to be different. Neurodivergent sleep is often unconventional—and that’s okay!