Studies have shown that over 50% of people with ADHD and up to 80% of Autists have problems with sleep.

But why is this the case?

What can we do to improve our sleep quality?

The myth of the “8 hour sleep cycle”

According to sleep psychologists, the human body has a natural preference for segmented sleep and slept this way for the majority of human existence.

Waking up in the middle of the night was a social norm all the way up to the invention of artificial light. It is time we stop punishing our brains for something that was part of routine for our (likely neurodivergent) ancestors.

Autistic/ADHD traits that affect sleep…

• Sensory issues: sensitivities to lights, sounds, textures or temperatures.
• I.e. If the conditions are too cold or hot, there are lights blinking or if there are sounds coming from outside.
• Comorbidities: anxiety, depression, stress, eczema.
• Lack of proprioceptive input, i.e. pressure from a weighted blanket.
• Understimulation: feelings of restlessness.

Sleep tricks…

• Escapism by reading fiction or listening to a podcast. This helps distract our busy brains enough to fall asleep.
• Proprioceptive input (pressure) is sometimes required for our bodies to rest. This might look like buying a weighted blanket (4kg is sufficient) or sleeping in a duvet "cocoon".
• Auditory stimulation or silence might be required to improve the sleeping environment. E.g. Earplugs or brown noise.
• Physical activity: feelings of restlessness (understimulation) can be balanced out with physical exercise, whether that's by stimming, dancing or by playing sports.

Summary

• Autistic/ADHD brains require sleep conditions that match our specific ND traits.
• Segmented sleep is natural and influenced by our ancestors.
• Dance parties before bed are the best.