I’m neurodivergent. Why can’t I sleep?

As a neurodivergent person, sleep can be tough.

Causes for poor sleep in neurodivergent people

There are many different reasons that it can be difficult to sleep as someone who has a neurodivergent brain, and there’s still research being conducted on the causes of poor sleep. Some causes may include co-occuring mental health diagnoses like depression and anxiety, not getting much daytime sunlight because of light sensitivity, or even genetic causes.

What can make it hard to sleep?

Sometimes, neurodivergent people can find it challenging to respond to internal cues such as hunger, sleepiness, and physical exhaustion. Being extra-sensitive to light, sound, the touch of certain bedding or pajamas can also make it harder to wind down for sleep.

Hormones and stimulants in neurodivergence

Additionally, hormones like melatonin may be released differently in people who are neurodivergent, and sometimes that can cause sleepiness during the day rather than in the evening before bed. People who are neurodivergent can experience time differently from people that are neurotypical — so you might find yourself regularly awake at 3 AM even when you meant to just read a few pages of that new Tana French novel…

Sometimes, taking stimulants to assist with the symptoms of ADHD, for example, can arouse the body’s systems and make it harder to rest at night and when tired.

Feeling overstimulated

There are many routines you can add to your evening to help you sleep better. If you’re very sensitive to your environment and activities, start by gently incorporating one or two changes rather than overhauling your entire routine at once. Some ideas you can try include taking a warm bath or shower, using aromatherapy with essential herbs, drinking a relaxing tea blend, reading a calming book, stretching, writing, or listening to calming tunes.

For kids, feeling overstimulated by all the exciting objects in their bedrooms and toys to play with can prevent them from being able to fall asleep. For adults, incomplete tasks, chores, or the potential of fun activities like watching television or continuing that craft project can make it challenging to start a bedtime routine.

Some people who are neurodivergent can experience many other sleep issues, including restless leg syndrome, sleep apnea and sleep-disordered breathing, circadian rhythm sleep disorders, narcolepsy, and delayed or challenging waking.

So how can I sleep better?

Tracking your sleep issues

It can be helpful to track your sleep to get a sense of the patterns that disrupt it. Try to see what sorts of triggers may be preventing you from sleeping better, including sensory triggers like smells or sounds, emotional triggers like reading intense crime fiction before bed, social triggers like a housemate coming home every night at midnight and slamming the door, situational triggers like a changed routine, or others.

Sleep resets

You can also try reseting your sleep by pushing through the day without taking a nap so you can fall asleep at bedtime or moving so that you’re able to get tired and sleep at night.

Sensory supports

Try using supportive items to help you manage being overstimulated. Things like blackout curtains, a heavy weighted blanket, eye-masks, earplugs, using a sound machine or fan at night, or sleeping alone can help block out some excess stimuli.

Relaxation exercises

Relaxation exercises like progressive muscle relaxation, meditation, yoga nidra, and gentle yoga can help create a wind-down experience for you before bed. Check out docbotic’s sleep songs on YouTube!

Countering negative sleep thoughts

If sleep has typically been hard for you, it makes sense if you believe that you won’t ever be able to fall asleep or stay asleep again. When these thoughts arise, it can activate your body’s stress response, which makes it even harder to fall asleep. Try to notice those thoughts and remember that you can change these thoughts and beliefs into a more positive and optimistic direction. If you’re thinking, “I’ll never fall asleep tonight,” try thinking “I’m not asleep yet, but eventually I will fall asleep.”

Creating a relaxing sleep routine