Sensory Sleep Strategies and Tools
Sensory sleep strategies and tools can be really important for neurodivergent people if we want to get a good night’s sleep. For many ADHDers and Autists, we struggle with our sleep. In fact, neurodivergence and sleep issues often go hand in hand. And our sensory sensitivities can play a huge part.
If you’d like to learn more about the connection between ADHD, Autism, and sleep challenges, check out my article on Neurodivergent Sleep. It dives deeper into the overlap and includes additional tools and strategies to help you get better rest.
Here are some tools and strategies that may help with the natural sleep challenges many of us face. These are products I personally use or that my clients have found helpful, so I know they can make a real difference for neurodivergent folks.
Table of Contents
Neurodivergent Sleep Supports
Sleep Hygiene
“Sleep hygiene” simply refers to habits that help you get a good night’s sleep. Just as dental hygiene and bodily hygiene keep us healthy, sleep hygiene helps prepare our bodies for healthy sleep. Sleep hygiene is important for everyone but even more so for neurodivergent individuals. Many of us struggle with healthy rhythms and routines and are prone to falling into unhealthy sleep-wake patterns and cycles. Many of us are also genetically vulnerable to circadian rhythm dysregulations and disorders. This means we likely need to be extra vigilant about sleep hygiene to offset these vulnerabilities. Learn more about sleep hygiene and practices you can include in your routine.
Blocking Light
The ideal sleep environment is cold and dark. The more light you can block, the better. Blackout curtains or a high-quality eye mask can both help improve the quality and quantity of sleep.
Weighted Blankets
Weighted items can help trigger the “relaxation response” and assist the body with entering a deep state of relaxation. This is great for those who tend toward “fight or flight mode” and would benefit from the extra nervous system support. Many folks with sensory sensitives appreciate the deep pressure of a weighted blanket.
Sleep Apps
- Mysleepbotton mimics the first stage of the sleep cycle by using cognitive shuffling techniques and helps with sleep onset.
- CBT-I Coach teaches relaxation exercises and methods for addressing sleep stress thoughts.
White Noise
Having steady noise to help block out extra sounds and noise can help improve sleep, particularly for those with sound sensitivities. While you can purchase a machine, there are also several free apps that provide white and pink noise.
Melatonin Supplements
Many ADHDers and Autists have a delayed onset of melatonin or mutations in genes impacting melatonin regulation, resulting in a “flat melatonin” curve. Furthermore, many of us have circadian rhythm disorders (Coogan et al., 2016). Supplementing with melatonin at strategic times can help with these genetic vulnerabilities. *It’s always good to check with a medical provider before initiating new supplements.
Lavender
Lavender has been shown to improve the quality and quantity of sleep. Lillehei et al., 2015 studied sleep quality in three groups (sleep hygiene only), sleep hygiene plus lavender and control and sleep hygiene plus lavender had the best sleep quality.
Conclusion: Sensory Sleep Strategies
Because of our predisposition to sleep issues and sensory sensitivities, it’s really important for ADHDers and Autists to have sleep strategies and tools to help us control sensory overstimulation as we’re falling asleep. This can look like using an eye mask, a sound machine, melatonin supplements, and more. Of course, some sensory sleep strategies work better for some than for others, so be sure to experiment and do what works best for you!
Although using sensory sleep supports is a great way to help us get better sleep at nights, it’s sometimes not enough. If you want more ways to help you get better sleep as a neurodivergent person, check out my article on Autism, ADHD, and Sleep. Here, you’ll find lots of information on the overlap between ADHD, Autism, and sleep issues as well as an abundance of tools and strategies to try out for yourself.
Additional Resources
Here are some additional resources for supporting neurodivergent sleep you may find helpful:
- Check out my favorite Amazon products for sleep support (affiliate link)
- The wonderful members of our Learning Nook community have curated their own list of resources and tools for sleep. Check out the list here: ND Toolbox: Sensory Self-Soothers – Sleep Supports
- 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.
Learn More about Neurodivergent Sleep
If you’re looking for more individualized support, I recommend looking at my Neurodivergent Sleep Guide.
This guide provides self-directed worksheets and tips to help you better understand your sleep patterns and tailor the sleep advice mentioned in this article to meet your specific needs.
Sound Machine
Melatonin Supplement
Dr. Megan Anna Neff
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