💤 Why Neurodivergent Brains Struggle With Sleep (And What Might Help)💤

 

It's time for bed!  You get in your pajamas, brush your teeth, shower, and do whatever you have to do before you crawl into bed.  You get into your comfy sheets and lay your head down on your pillow to rest. There's only one problem with this...you can't!  Your mind is going 90 miles per hour.  You have to sleep!  It's past midnight and you have to get up in less than 6 hours.  You spent time you should've been winding down and relaxing watching TikToks/Reels, doom scrolling, binge watching a new show, watching a movie, etc.  You can't seem to close your eyes or even relax your body...  This is a common challenge people with any neurodiversity face.   Getting to sleep can be HARD, falling asleep can be HARDER.  

When trying to fall asleep, neurodivergent individuals are often challenged with sensory sensitivities, anxiety, and irregular sleep-wake cycles. In this post, we'll explore why sleep can be elusive for neurodivergent minds and share strategies to help you find rest.

The Struggle is REAL...

For many years, I've struggled with sleep myself.  I will find myself sometimes lying in bed waiting to fall asleep and sometimes my body won't allow me to fall asleep.  I've found that for me right now, typically, I like my bed to be super comfortable, I like to be warm (but not too warm...), I like my pillows to be soft, I wear a bra to bed (sensory issues), I like to wear pajamas, I like to journal before I go to bed,  and I like to wear socks to bed.  When I was younger, I had a CD player that my mom and dad bought for me.  They discovered that I fell asleep 97% of the time to Kenny Loggins' Return to Pooh Corner album.  I would listen to that album every night growing up.  We even got the album on my iPod when I got one so that the CD wouldn't be ruined.  I attached the whole album from YouTube below and the Return to Pooh Corner (Spotify Link) here.    The whole album is sensory friendly.  I do remember when I struggled to sleep or when I couldn't sleep and we were on vacation, I would have my mom (or dad) come lay with me to help me fall asleep.  I think I needed touch when falling asleep.  I do feel bad for my poor parent's sleep schedule because of me.  I've discovered that I am sensitive to noise and lights when sleeping.  I don't know if this means that I'm a light sleeper, but I think it depends on the night and how sleepy I am.  I've found UNLESS I'm super tired or sick, I cannot nap.  I also struggle with falling asleep when the slightest of lights are on.  I also can't sleep when there's outside noises.  I've tried to sleep with a sleeping mask, and apparently, I don't like "heavy" stuff on my face like glasses, sleep masks, etc.  I don't know why, but it bothers me.  This is why I changed to contacts, but that's a different story.   

Why it's Hard

Many neurodivergent individuals experience heightened sensitivity to sensory stimuli. This can include increased sensitivity to light, sound, texture, or temperature, making it difficult to fall asleep or stay asleep. Even minor environmental disturbances—like a fan's hum or blanket texture—can become significant barriers to restful sleep.  Anxiety is prevalent among neurodivergent people, often resulting in racing thoughts, rumination, or hyper-focus during nighttime hours. This can make it challenging to “switch off” the mind, delaying sleep onset. Overstimulation from the day or sensory overload can also contribute to difficulty winding down.  Neurodivergent individuals often experience disruptions in their circadian rhythms, the internal body clock that regulates sleep-wake cycles. For example, data shows that autistic children have lower levels of melatonin compared to neurotypical children. Moreover, there is data that shows differences in genes that regulate circadian rhythms in autistics compared to the general population.

The Research:

Research indicates that individuals with autism spectrum disorder (ASD) often have lower melatonin levels compared to neurotypical individuals. For instance, a study by Melke et al. (2008) found that  reduced nocturnal and morning plasma melatonin levels in adolescents and adults with ASD. Additionally, this study identified mutations in the ASMT gene, which is involved in melatonin synthesis, suggesting a genetic basis for these lower levels . The ASMT gene encodes an enzyme that catalyzes the final step in melatonin production, a hormone crucial for regulating sleep-wake cycles. Variations or mutations in this gene can lead to reduced melatonin levels, which have been associated with sleep disturbances and conditions like autism spectrum disorder.  Further studies have explored the genetic aspects of circadian rhythms in individuals with ASD. A study done by Tesfaye, et. al (2022),  investigated that copy number variants (CNVs) encompassing circadian pathway genes and found that deletions and duplications of these genes were overrepresented in individuals with ASD compared to controls . This suggests that disruptions in circadian genes may contribute to the sleep disturbances commonly observed in ASD.

A systematic review found that 64% to 93% of children with ASD experience sleep disturbances, including reduced total sleep time and longer sleep latency (Ramos-Quiroga et al., 2021).  A study using ambulatory circadian monitoring revealed that autistic children, especially those with co-occurring ADHD, exhibit atypical wrist temperature rhythms and increased motor activity during sleep, indicating disrupted circadian functioning (Martínez-Cayuelas et al., 2024). Research comparing adults with ASD, ADHD, and neurotypical controls found that individuals with ASD and ADHD reported poorer sleep quality, longer sleep latency, and lower sleep efficiency. Notably, women with ASD exhibited more pronounced sleep disturbances (Geoffray et al., 2020).  A meta-analysis concluded that adults with ASD and ADHD share similar sleep impairments, such as increased sleep onset latency and reduced sleep efficiency, compared to healthy controls (Geoffray et al., 2020). A network analysis demonstrated that sleep problems in autistic children are linked to heightened emotional and behavioral difficulties, including anxiety, depression, and aggression (Martínez-Cayuelas et al., 2024).

The following video(s) talk about sleeping and autism:

Sleep Tips & Tricks: Ways to get a good sleep

Sleep Tip	Why It Helps	How to Try It
Create a Comfortable Sleep Environment	Reduces sensory discomfort that can keep you awake	Use soft pillows, cozy blankets, blackout curtains, or white noise
Stick to a Consistent Routine	Helps regulate your body clock and signals it’s time to sleep	Go to bed and wake up at the same time daily; wind down 30 mins before bed
Limit Screen Time Before Bed	Blue light can lower melatonin and delay sleep	Avoid screens 1 hour before bedtime or use blue light filters
Use Sensory Supports	Makes your sleep space feel safe and relaxing	Wear comfortable pajamas; try weighted blankets if helpful, or alternatives if not
Practice Relaxation Techniques	Calms the mind and body for easier sleep	Try deep breathing, meditation, or guided relaxation apps
Consider Melatonin Supplements	May help with falling asleep for some neurodivergent people	Talk to a healthcare provider before use
Mind Your Diet and Exercise	Avoids caffeine and heavy meals before bed; exercise helps sleep	Don’t consume caffeine late; exercise earlier in the day

Mom on the Spectrum talking about sleeping tips with Autism:

Wrapping it up, Like a Blanket:

Sleep struggles are real for many neurodivergent people, but understanding why and trying out strategies can make a big difference. Remember, your experience is unique, and what works for someone else might not work exactly for you—and that’s totally okay. Whether it’s adjusting your environment, creating a calming bedtime routine, or seeking professional advice, every small step counts toward better rest. You deserve sleep that supports your mind and body. So be kind to yourself, keep experimenting, and don’t hesitate to ask for help when you need it. Sweet dreams!

If you liked this blog post, comment, share, etc. Have any comments, questions, etc.? Reach out to me by messaging me on instagram @agirllivingwithaudhd or email me alyssa.onthespectrum@gmail.com.  

SOURCES USED:

Geoffray, M. M., Bouvard, M. P., & Cohen, D. (2020). Sleep quality in adults with autism spectrum disorder and attention-deficit hyperactivity disorder: A comparative study. Journal of Autism and Developmental Disorders, 50(4), 1261–1270. https://doi.org/10.1007/s10803-019-04368-5 

Martínez-Cayuelas, E., García, A., & García-Sánchez, J. N. (2024). Sleep patterns in autistic children with co-occurring ADHD: An ambulatory circadian monitoring study. Journal of Clinical Sleep Medicine, 20(2), 345–353. https://doi.org/10.5664/jcsm.10123

Melke, J., Schmitt, J., & Hennings, J. (2008). Abnormal melatonin synthesis in autism spectrum disorders. Neuropsychopharmacology, 33(4), 1015–1022. https://doi.org/10.1038/sj.npp.1301482

Ramos-Quiroga, J. A., Montoya, A., & Sánchez-Mora, C. (2021). Sleep disturbances in children with autism spectrum disorder: A systematic review. Frontiers in Neurology, 12, 684. https://doi.org/10.3389/fneur.2021.00684

Tesfaye, R., Wang, K., & Li, J. (2022). Investigating the contributions of circadian pathway and insomnia risk genes to autism and sleep disturbances. American Journal of Human Genetics, 111(3), 452–463. https://doi.org/10.1016/j.ajhg.2022.06.004ResearchGate+4ResearchGate+4PubMed+4