Key takeaways
Sleep problems are common for Autistic and ADHD people, and the two share a lot: taking longer to fall asleep, waking more often, and less restful sleep.
Many ADHD people, and some Autistic people, have a body clock and melatonin rhythm that runs later.
Sensory sensitivity, anxiety and worry about sleep itself can make sleep more difficult.
Small changes can help. The six buckets below are places to start: sleep hygiene, routine, stimulus control, sensory supports, CBT-I and relaxation.
Table of Contents
My Own Sleep Story
As a child, I had night terrors that would wake me up screaming, or I’d be out about the house on one of my sleepwalking adventures. Insomnia has always been my companion during big life transitions. After my children were born, I had insomnia often, and no matter what I did, I could not “sleep when the baby slept.”
My relationship with sleep and daytime sleepiness has been a lifelong struggle. Until I began studying the overlap between neurodivergence and sleep, it never occurred to me that my sleep history might be connected to my neurotype. Learning I’m Autistic and ADHD later in life gave me a new way to understand it. My sleep is far from perfect, but I have learned some tools along the way that help me get back on track when I’m in the middle of an insomnia loop.
This article covers how autism and ADHD affect sleep, what tends to get in the way, and six places to start when you want to sleep better.
Please note: This article is for educational purposes and is not intended to diagnose medical conditions. Sleep issues can have medical causes. If you have ongoing sleep problems, such as chronic insomnia or snoring, please talk with your healthcare provider about ruling out medical conditions.
Why Sleep Is Often Harder for Autistic and ADHD People
Sleep problems are common for Autistic and ADHD people, and many of us live with more than one kind.
Some of the sleep differences that show up more often in neurodivergent people include:
Insomnia: trouble falling asleep, staying asleep, or both
Circadian rhythm differences, such as a sleep schedule that runs late
Restless legs and limb movements during sleep
Sleep-disordered breathing, including sleep apnea
Sleepwalking, night terrors and other parasomnias
Daytime sleepiness and, less often, narcolepsy
These patterns overlap a lot across the two neurotypes. A 2020 meta-analysis of 42 studies found that Autistic and ADHD adults share a similar sleep profile: it takes longer to fall asleep, sleep is less efficient, we wake more during the night, and sleep feels less restful. Leg movements during sleep were more specific to ADHD.
Autism and Sleep
Although there is a lot of overlap, some sleep differences show up more in one group than the other. For Autistic people, sleep trouble often starts early. One large study of 2- to 5-year-olds found that sleep problems were more than twice as common in young Autistic children as in children from the general population. In adults, researchers estimate that around 60% of Autistic adults experience insomnia symptoms.
The structure of sleep may differ too. In one sleep-lab study of 60 Autistic children aged 2 to 13, REM sleep (the stage most linked with dreaming) made up about 14.5% of their sleep, compared with 22.6% in non-autistic children. The Autistic children also slept less overall. This was one study in children, so we don’t yet know how well it applies to Autistic adults.
Melatonin, the hormone that helps signal that it’s time to sleep, may be part of the picture. A meta-analysis of melatonin in autism found that every study that measured melatonin in Autistic people reported some difference, such as lower melatonin levels or an irregular melatonin rhythm. Gene differences affecting melatonin explained this for a small share of Autistic children.
For more on this topic, see Autism and Sleep: Understanding the Overlap.
ADHD and Sleep
ADHD people have their own sleep patterns. A review of ADHD and sleep estimates that sleep problems show up in 25 to 50% of people with ADHD. Sleep disorders such as insomnia, circadian rhythm differences, restless legs, sleep-disordered breathing and narcolepsy also commonly co-occur with ADHD.
A 2018 meta-analysis of adults with ADHD found that ADHD adults took longer to fall asleep and slept less efficiently, both in their own reports and on wrist activity trackers. Overnight sleep-lab recordings didn’t show clear differences.
Timing seems to be a big part of it. In one study, ADHD adults who had trouble falling asleep released melatonin later in the evening than other adults, and their whole sleep window was shifted later.
For some of us, the body’s sleep signal arrives later than the clock says it should.
Sleep struggles are common in ADHD children as well. In one survey, caregivers reported sleep problems in about 73% of children with ADHD.
For more, see ADHD and Sleep: Understanding the Connection.
What Gets in the Way of Sleep
There are many possible reasons neurodivergent sleep gets disrupted, and they often stack on top of each other. Some common ones:
Co-occurring conditions such as anxiety, depression and gastrointestinal issues
Sensory sensitivities that keep the body alert and make it hard to settle
Avoiding daylight because of light sensitivity, which can shift the body clock
Differences in melatonin levels or timing
Restless legs, which researchers have linked with iron and dopamine differences
Breathing-related sleep disorders
Racing thoughts and worry about sleep itself
How Poor Sleep Affects Us
Sleep supports memory, mood and emotion regulation. When sleep is short or broken, many of us notice more sensory sensitivity, a shorter fuse, less tolerance for stress and change, and more trouble focusing. Tiredness also affects safety, especially when driving.
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Tracking my sleep with an Oura ring has been useful for me. If you’re curious about your own patterns, a sleep tracker can help. Keep in mind that wearables estimate sleep stages rather than measure them directly.
This can all sound discouraging, but there is a lot we can do. Let’s get into how.
Three Ideas That Make Sleep Change Easier
Even when the odds aren’t on our side, consistent, restful sleep is possible. Before getting into specific supports, it helps to understand three ideas: sleep cycles and triggers, sleep resets, and neuroplasticity.
Sleep Cycles and Sleep Triggers
If you often have restless nights, it helps to understand your sleep patterns and what might be setting them off. Many of us get into ruts where one bad night leads to the next, until the pattern feels out of our control. If we can notice when these cycles begin, we can learn to interrupt them earlier.
Triggers can be environmental (sounds, smells, textures), situational (changes in routine, illness, work schedule), social (events, housemates, partners), emotional (anxiety, sadness, stress), and more. Knowing what is behind wakeful nights is an important first step.
Sleep Resets
When we’re stuck in a cycle of poor sleep, it helps to know how to reset. What helps you get back to a healthy sleep rhythm? Resets might look like skipping the nap so you’re ready for sleep on time, moving your body during the day so you’re more tired at night, or using a sleep aid like over-the-counter melatonin to help shift your body clock.
If you try melatonin, check with a prescriber first. Supplements aren’t tightly regulated, and one study of melatonin products found their actual content ranged from 83% less to 478% more than the label.
Neuroplasticity
Neuroplasticity is the brain’s ability to rewire itself and create new neural pathways.
Imagine a trail in the woods. The more you walk it, the more defined it becomes. One day, you decide the trail should go a different way. At first the new route is harder to walk, but it becomes clearer each time you use it, and the old path slowly fades. The brain works in a similar way. It takes some effort, but we can build new patterns.
With sleep, we can fall into patterns that work against us. If we lie in bed for hours, stressed about how tired we’ll be tomorrow, the brain starts to link bed with restlessness and stress. Working with neuroplasticity, we can teach the brain to link bed with rest again and learn ways to settle the mind at night.
Six Buckets of Sleep Support
I’ve developed what I call the six buckets of sleep support. Each bucket is a different place to start: sleep hygiene, sleep routine, sleep stimulus control, sensory supports, cognitive behavioral therapy for insomnia (CBT-I), and relaxation exercises. You don’t need all six at once. Pick the one that feels most doable.
1. Sleep Hygiene
Sleep hygiene covers the everyday habits that take care of your sleep and your body clock. Much like brushing your teeth keeps your mouth healthy, these habits support your brain, hormones and circadian rhythm. They matter even more for many neurodivergent people because of sensory sensitivities and differences in sleep timing.
Some sleep hygiene habits to try:
Sleeping in a dark, cool, low-noise room
Putting screens away an hour or so before bed
Having caffeine earlier in the day, and keeping naps short and early
Moving your body regularly, with intense exercise earlier in the day
Going to bed and waking up around the same time each day
Avoiding alcohol and heavy meals close to bedtime
Treat these as starting points rather than strict rules. For more, see Sleep Hygiene for ADHD and Autism.
2. Sleep Routine
A sleep routine is the set of things you do each night before bed: showering, brushing your teeth, getting into comfy pajamas. What matters most is doing them consistently.
Routines prime the brain and body for sleep. When we start the same steps each evening, they signal that sleep is coming, a bit like Pavlov’s dogs. By the time we climb into bed, the body is more ready.
This can be especially helpful for ADHD people, many of whom have a later melatonin rhythm, and for Autistic people with irregular melatonin patterns. The brain may not be ready for sleep just because we got into bed, and a steady routine gives it more cues.
Ideas to include in your sleep routine:
Taking a warm bath or shower before bed
A self-care routine that feels good and grounding
Using essential oils for aromatherapy
Drinking herbal tea
Reading for thirty minutes
Gentle stretches or relaxation exercises
Gratitude journaling or reflecting on the day
Listening to soothing music
Too much change at once can be overwhelming for the body. If you’re building a new routine, start small and add one thing at a time. For more ideas, see Bedtime Routine Tips for ADHD and Autistic Adults.
3. Sleep Stimulus Control
Sleep stimulus control uses neuroplasticity to strengthen the link between bed and sleep. It looks at what signals the brain to fall asleep, and also at what signals it to stay alert.
Because of ongoing sleep trouble, many of us learn to associate bed with stress and wakefulness. Others have built habits like scrolling or watching TV in bed. Both work against sleep. The goal is for the bed to signal sleep, not wakefulness.
Some guidelines:
Don’t watch the clock. Try turning it away from the bed.
Avoid using your phone in bed.
Avoid falling asleep in other places, like the living room recliner.
Use your bed only for sleep and sex.
Go to bed only when you feel sleepy.
Lying awake for hours, anxious and stressed, can teach the brain that bed is a place for worry. The 15-minute rule helps break that link:
The 15-Minute Rule
Get into bed only when you feel sleepy.
If you’re still awake after about 15 to 20 minutes (estimate, don’t check the clock), get up and do something relaxing until you feel sleepy again.
Have something ready in advance, like a book and your glasses by a chair in another room, or folding laundry, a sudoku puzzle or relaxation exercises.
When you feel sleepy, go back to bed. Repeat as many times as you need.
If you start fixating on the clock, or this exercise adds anxiety, set it aside and try the CBT-I and relaxation practices below instead. If interoception is hard for you and it’s difficult to tell when you’re tired, it may help to start with some interoception exercises first.
4. Sensory Supports
Sensory supports are tools that reduce sensory input so the body can settle. Blackout curtains and a fan at night are common examples.
Many neurodivergent people are more sensitive to sensory input, so it makes sense that light, sound, physical discomfort and smells are more likely to keep us awake. Paying attention to these and using sensory aids can make it much easier to fall asleep.
Some sleep sensory supports:
A comfortable eye mask to block out light
A sound machine or a fan
Memory foam mattress toppers and pillows for comfort
Sleeping on your own, if that’s possible for you
Weighted blankets are popular, and the research is mixed but interesting. In a trial with Autistic children, weighted blankets didn’t change measured sleep, but the children and their parents preferred them. In a 2020 trial that included adults with ADHD, anxiety, depression and bipolar disorder, weighted blankets reduced insomnia. For more ideas, see Sensory Sleep Strategies and Tools for ADHD and Autism.
The Neurodivergent Sleep Course
The Neurodivergent Sleep Course
Improve rest and reduce sleep anxiety with the Neurodivergent Sleep Course—a 1.5-hour training with videos, worksheets, and a full workbook for better sleep.
5. Cognitive Behavioral Therapy for Insomnia (CBT-I)
CBT-I helps interrupt the thought patterns and habits that keep us awake. The worse our sleep gets, the more stressful our thoughts about sleep can become. However reasonable these thoughts feel, they tend to make sleep harder. They may not be what started our sleep problems, but over time they can keep them going.
Research with Autistic adults is encouraging. In a 2026 trial, an online CBT-I program adapted together with Autistic adults reduced insomnia severity, and the gains held six months later. About 38% of participants saw a clinically meaningful improvement, compared with 11% of the comparison group.
Notice and reframe stressful sleep thoughts
It usually goes like this: we’re lying in bed, not falling asleep, and the stress thoughts move in. “I’m never going to fall asleep.” “I’m going to be so tired tomorrow.” Those thoughts switch on the body’s stress response, which makes sleep even harder. When this happens often enough, bed becomes linked with stressful thoughts and wakefulness.
If we can catch the start of this cycle, we can interrupt it. “I will never fall asleep” might become “I’m not falling asleep right now, but I will eventually.” “I will be exhausted tomorrow” might become “I may be tired tomorrow, but I’ve gotten through tired days before.”
Try a distraction technique
Another way to break the cycle is to gently move the mind away from stressful thoughts. Two I recommend:
- Calm visualization. Picture yourself at a whiteboard with your favorite colored marker. Write the word CALM, write the number one below it, and circle it. Then erase it. Repeat with the number two, then three, and so on.
- Cognitive shuffling. Some neurodivergent people find visualization hard. If that’s you, pick any word (for instance, “garden”). Take the first letter, g, and think of as many words as you can that start with it: grape, garbage, grandmother. When you run out, move to the next letter. This scrambles the mind’s thoughts so they lose some of their pull.
Apps that can help
6. Relaxation Exercises
The mind isn’t the only player in insomnia. Even when we address the thoughts keeping us awake, the body can still feel too wired to sleep. That’s the body’s stress response staying switched on. Relaxation exercises help the body shift toward rest. If CBT-I is for the mind, relaxation exercises are for the body.
Deep breathing
Many breathing exercises can help the body relax. Here’s one that works for me:
Breathe in through your nose to a count of four.
Hold for one or two seconds.
Breathe out slowly through your mouth to a count of six.
Repeat for a couple of minutes, or as long as feels good.
Progressive muscle relaxation (PMR)
PMR uses gentle tension and release to help the body relax. Start with your feet: clench your toes as much as feels comfortable and hold for five seconds, then release and wait five seconds. Repeat once more. Then move up the body: ankles, calves, thighs, glutes, belly, and so on, until you’ve worked through each muscle group.
Many neurodivergent people find it hard to create tension on purpose. If that’s you, skip the tensing and simply focus on relaxing each area. If you’d like guidance, try this recording from Dartmouth.
Guided meditations
UCLA Mindful offers free guided meditations, including a Body Scan for Sleep (13 minutes) and several short breathing meditations. Dartmouth also has free deep breathing, guided imagery and relaxation recordings.
A Few Closing Thoughts
Autistic and ADHD people are more likely to struggle with sleep, for many overlapping reasons: body clock timing, sensory sensitivity, co-occurring conditions, and the worry that builds around sleep itself. None of that means restful sleep is out of reach.
Take what helps and leave the rest. Change one thing at a time, since too many changes at once can be overwhelming for the body, and listen to what your body tells you. You deserve consistent, restful sleep.
Autism, ADHD, and Sleep FAQs
Why do Autistic and ADHD people have more trouble sleeping?
There are usually several reasons at once: differences in body clock timing and melatonin, sensory sensitivities, co-occurring conditions like anxiety, and the stress that builds around sleep itself. Research finds that both Autistic and ADHD adults tend to take longer to fall asleep and wake more during the night.
Do ADHD people have a delayed sleep schedule?
Many do. In one study, ADHD adults who had trouble falling asleep released melatonin later in the evening, and their whole sleep window was shifted later. A consistent routine can help, and a doctor can talk through other options.
Does melatonin help Autistic people sleep?
Studies of melatonin in autism have reported improvements in how long it takes to fall asleep, sleep length and night waking. Melatonin supplements can vary a lot in actual content, so it’s worth talking with a prescriber before starting.
Does CBT-I work for Autistic people?
CBT-I (cognitive behavioral therapy for insomnia) is promising. In a 2026 trial, an online CBT-I program adapted with Autistic adults reduced insomnia, and the benefits lasted at least six months.
Do weighted blankets help with sleep?
Some people find them very calming. In a trial with Autistic children, weighted blankets didn’t change measured sleep, though children and parents preferred them. In a trial that included ADHD adults, weighted blankets reduced insomnia.
Additional Resources
Autism and Sleep Understanding the overlap and challenges
ADHD and Sleep Understanding the connection
Sensory Sleep Strategies and Tools For ADHD and Autistic sleepers
The Neurodivergent Sleep Workbook Worksheets to understand and work with your sleep patterns
Stay in the Neurodivergent Loop
For ongoing insights and updates, subscribe to the Neurodivergent Insights Newsletter. Each Sunday, I send out fresh thoughts and a roundup of the newest resources on topics related to neurodivergence, mental health, and wellness. My most personal writing is reserved for my newsletter, and subscribers also get access to the newsletter vault (12+ PDFs) when they join.
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