Neurodivergent Sleep: Rethinking Insomnia, Circadian Rhythms, and Sensory-Friendly Rest

Wednesday, February 5, 2025.

For many neurodivergent people, sleep isn’t just a biological function—it’s an ongoing experiment in managing overstimulation, racing thoughts, and an unpredictable body clock.

Sleep difficulties in ADHD, autism, highly sensitive people (HSPs), and other neurodivergent conditions often go beyond traditional insomnia.

They involve delayed sleep phase syndrome (DSPS), hyperactivity-driven nighttime energy, sensory processing struggles, and the inability to “shut off” the brain when the world gets quiet.

If you've ever felt fully awake at 2 AM, struggled with morning grogginess no matter how much sleep you get, or felt trapped between exhaustion and restlessness, this post is for you.

We’ll go deep into why sleep issues happen in neurodivergent minds, how different conditions affect sleep cycles, and practical strategies to optimize rest based on how your brain actually works.

The Science of Sleep Dysregulation in Neurodivergent Brains

1. Delayed Sleep Phase Syndrome (DSPS) and Circadian Rhythm Misalignment

Many neurodivergent people—especially those with ADHD, autism,—experience delayed sleep phase syndrome (DSPS). This means their biological clock is naturally shifted later, making it difficult to sleep before midnight (Baron et al., 2011).

🔹 Why DSPS happens in neurodivergent people:
✔ Melatonin release is delayed → Neurodivergent brains often produce melatonin later in the night, making it harder to feel sleepy at a “normal” bedtime (Coogan & McGowan, 2017).
✔ Hyperarousal prevents natural wind-down → Increased cortisol and dopamine levels at night create a “second wind” of energy, making it feel unnatural to sleep early (González et al., 2020).
✔ Time blindness amplifies sleep delay → Losing track of time in hyperfocus means many neurodivergent people don’t realize how late it is until exhaustion hits.

🔹 How to shift a delayed circadian rhythm:
✅ Light therapy in the morning → Exposing yourself to bright light early in the day signals your body to adjust its internal clock.
✅ Melatonin timing adjustments → If melatonin is needed, taking it 3-5 hours before bedtime, rather than at bedtime, may be more effective (under medical guidance).
✅ Chronotherapy (gradual bedtime shifts) → Moving bedtime 15-30 minutes earlier each night instead of forcing a drastic schedule change.

2. Nighttime Hyperactivity: Why Some Neurodivergent People Get More Energy at Night

For some neurodivergent minds, nighttime isn’t for sleeping—it’s when the brain is at its peak performance.

🔹 Common causes of nighttime hyperactivity:
✔ ADHD brains produce less dopamine during the day, but experience dopamine surges at night, making focus easier when the world is quiet (Silberman, 2015).
✔ Autistic brains experience sensory relief at night, leading to a sudden burst of creativity and problem-solving ability.
✔ HSPs (highly sensitive people) decompress at night, finally processing the day’s emotions after social and environmental overstimulation.

🔹 How to manage nighttime energy surges:
✅ The "Pre-Wind-Down Buffer" → Instead of forcing sleep, schedule a structured, low-stimulation activity before bed (journaling, puzzle games, ASMR).
✅ Dopamine regulation through micro-rewards → Giving the brain small, satisfying tasks (e.g., organizing a desk, listening to a relaxing podcast) to help transition out of wakefulness.
✅ Gentle movement before bed → For restless neurodivergent people, light stretching or rocking motions can regulate nervous system hyperactivity.

Sensory Processing and Sleep: Creating a Neurodivergent-Friendly Sleep Environment

1. Temperature Regulation: Why Neurodivergent People Sleep Better in the Cold

Many neurodivergent people struggle to regulate body temperature at night, leading to frequent waking or poor sleep quality.

🔹 Common temperature-related sleep issues:
✔ ADHD and temperature fluctuations → Dopamine imbalances can disrupt body temperature control, making people wake up feeling too hot or cold (Coogan & McGowan, 2017).
✔ Autistic people experience thermal sensitivity, meaning even slight temperature changes can trigger sleep disruptions (Limoges et al., 2013).
✔ HSPs struggle with sensory overwhelm from heat, leading to discomfort and restlessness.

🔹 How to optimize temperature for sleep:
✅ Keep the bedroom between 60-68°F (15-20°C) → Cooler temperatures signal the body to produce melatonin.
✅ Use layered bedding → Having multiple light layers makes it easier to adjust temperature without fully waking up.
✅ Try weighted cooling blankets → Deep pressure stimulation with breathable materials helps balance sensory comfort and temperature regulation.

2. Noise Sensitivity: Finding the Right Sound Balance for Sleep

Many neurodivergent people struggle with noise during sleep, but the problem isn’t the same for everyone. Some need total silence, while others need background noise to prevent overstimulation.

🔹 Types of neurodivergent noise sensitivity:
✔ ADHD & background noise dependency → Many ADHD sleepers wake up at every small sound unless there’s consistent background noise.
✔ Autistic & HSP hyperacusis (sound hypersensitivity) → Certain frequencies (like ticking clocks, distant traffic) can keep the brain alert even during sleep.
✔ Sensory-seeking neurodivergent people need sound masking → White noise, pink noise, or soft music helps prevent the brain from fixating on disruptive noises.

🔹 How to create an optimal sound environment for neurodivergent sleep:
✅ For people who need silence → Earplugs, noise-canceling sleep headphones, or soundproof curtains.
✅ For people who need background sound → White noise machines, sleep podcasts, ASMR, or fan noise.
✅ For mixed sound needs → Using low-frequency noise (pink noise or brown noise), which is less jarring than white noise.

3. Tactile Sensitivity and Bedding Comfort

For many neurodivergent people, the wrong fabric or pressure can make falling asleep impossible.

🔹 Common bedding issues in neurodivergent sleep struggles:
✔ Scratchy sheets or synthetic fabrics trigger sensory irritation.
✔ Too much or too little pressure from blankets makes it hard to relax.
✔ Tight clothing or tags disrupt comfort and body awareness.

🔹 How to optimize bedding for neurodivergent comfort:
✅ Use 100% cotton, bamboo, or silk bedding → These materials reduce sensory irritation.
✅ Try different textures for blankets → Some people sleep better with weighted blankets, others need light, loose bedding.
✅ Wear seamless, tag-free sleepwear → Loose, soft fabrics help regulate touch sensitivity.

How to Build a Neurodivergent Sleep System That Actually Works

1. Sleep Mapping: Tracking What Works and What Doesn’t

Instead of forcing a one-size-fits-all sleep schedule, neurodivergent people benefit from customized sleep experiments.

🔹 How to create a sleep map:
✅ Track bedtime, wake time, energy levels, and major disruptions.
✅ Identify patterns in overstimulation, hyperactivity, and environmental triggers.
✅ Adjust one factor at a time (e.g., changing noise levels before altering bedtime).

2. Sleep Anchors: Using Predictable Cues to Train the Brain

Sleep anchors signal the brain to recognize when it’s time to wind down.

🔹 Best neurodivergent sleep anchors:
✔ Same bedtime routine every night (even on weekends).
✔ A specific pre-sleep scent (lavender, vanilla, peppermint).
✔ Using a familiar audiobook, ASMR, or white noise track to condition sleep response.

Final thoughts

Neurodivergent sleep struggles aren’t about “bad habits”—they’re about biological, sensory, and cognitive differences that often require well thought-out, customized solutions.

✅ Understanding circadian rhythm misalignment helps neurodivergent people shift sleep patterns naturally.
✅ Sensory regulation improves sleep quality more than traditional “sleep hygiene” advice.
✅ Sleep tracking and anchors help stabilize unpredictable sleep cycles over time.

Be Well, Stay Kind, and Godspeed.

RESEARCH:

Ackerley, R., Badre, G., & Olausson, H. (2015). Positive effects of a weighted blanket on insomnia. Journal of Sleep Medicine & Disorders, 2(3), 1022. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7304748/

Baron, K. G., Reid, K. J., & Zee, P. C. (2011). Circadian misalignment and health. International Review of Psychiatry, 23(5), 432–441. doi:10.3109/09540261.2011.619018

Coogan, A. N., & McGowan, N. M. (2017). A systematic review of circadian function, chronotype and chronotherapy in attention deficit hyperactivity disorder. Attention Deficit and Hyperactivity Disorders, 9(3), 129–147. doi:10.1007/s12402-016-0214-5

González, R. A., Martínez, K., & Martínez, S. (2020). Dopamine and circadian rhythms in ADHD: A review of the current evidence and implications for treatment. Attention Deficit and Hyperactivity Disorders, 12(1), 1–10. doi:10.1007/s12402-019-00314-9

Limoges, É., Bolduc, C., Berthiaume, C., Mottron, L., & Godbout, R. (2013). Relationship between poor sleep and daytime cognitive performance in young adults with autism. Research in Developmental Disabilities, 34(4), 1322–1335. doi:10.1016/j.ridd.2013.01.013

Silberman, S. (2015). NeuroTribes: The Legacy of Autism and the Future of Neurodiversity. New York, NY: Avery.

Aron, E. N. (2010). The Highly Sensitive Person: How to Thrive When the World Overwhelms You. New York, NY: Broadway Books.

Tzischinsky, O., Meiri, G., Manelis, L., Bar-Sinai, A., Flusser, H., Michaelovski, A., & Dinstein, I. (2018). Sleep disturbances are associated with specific sensory sensitivities in children with autism. Molecular Autism, 9, 22. doi:10.1186/s13229-018-0206-8

Jackson, G. M., & Diaz, A. (2021). Can melatonin help with ADHD sleep issues? ADHD Online. Retrieved from https://adhdonline.com/articles/can-melatonin-help-with-adhd-sleep-issues/

Verywell Health. (2023). 4 Ways Weighted Blankets Can Improve Your Well-Being, According to Science.Retrieved from https://www.verywellhealth.com/weighted-blanket-benefits-8764598