Neurodiversity-Affirming Sleep Strategies - Compassionate Self Care for ADHD, AuDHD and Autistic Night Owls

CBT-I Alternatives for Neurodivergent People

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  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/Autism 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/Autistic 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/Autistic 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.

🔹 Temperature: Experiment with the temperature right for you, but often colder temperatures help with sleep.

Step 4: Leverage ADHD/Autistic-Friendly Sleep Supports

Instead of relying on conventional sleep advice that might not work for neurodivergent people, use ADHD/Autistic friendly supports, strategies that work for neurotypical people may not work for you.

🔄 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)

• Visualization - Imagine yourself in a warm, safe space just gently falling asleep.

• 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/Autistic-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!