The Neurodivergent Sleep Workbook
Restoring Sleep for Busy and Sensitive Brains
If you’re Autistic or ADHD and struggle with sleep, you’re far from alone. Sleep challenges are one of the most common — and most frustrating — struggles neurodivergent people face. This 91-page workbook was created to help you better understand your unique sleep patterns and give you practical tools for improving rest.
Inside, you’ll explore:
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Neurodivergent Sleep Struggles — why sleep can be especially complex for Autistic and ADHD brains
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Sleep Strategy Framework — a step-by-step approach to finding what works for you
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Sleep Hygiene and Routines — gentle supports to make winding down easier
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Stimulus Control and Sensory Considerations — tailoring your environment to work with your nervous system
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CBT-I, Distraction, and Relaxation Tools — evidence-based strategies adapted for neurodivergent needs
Along the way, you’ll find worksheets and reflection exercises to help you apply these strategies to your own life and track your progress. The goal isn’t a one-size-fits-all solution, but helping you create a personalized path toward more restful, sustainable sleep.
🗂️ Logistical Details
⚠️ Please note that this is for personal use only. If you’d like to share this resource with clients you can purchase the Clinical and Coaching Version, which enables you to use this workbook with clients.
⚠️ Mental Health Disclaimer: This neurodivergent workbook is intended for educational purposes only. It is not a substitute for professional medical or mental health advice, diagnosis, or treatment. If you have concerns about your health or well-being, please consult a qualified healthcare or mental health professional.
📥 Digital Download 📥
Please note this is a digital download only and no products will be shipped or mailed to you. We recommend creating an account when you checkout to ensure you can easily access this workbook at any time and any future updates to this workbook.
✍️ Using Your Workbook Digitally
- On an iPad or Tablet. You can open the PDF in an app like GoodNotes, Notability or Noteshelf → write directly on the pages with a stylus or keyboard. These apps allow typing, highlighting, and handwriting with an Apple Pencil. You just import your PDF workbook, and it becomes “fillable” by writing or typing.
- On a Computer. If you’re on a computer, you can type your reflections right onto the workbook pages by opening the PDF in Adobe Reader (free) or another PDF viewer. Some people also like to keep a separate digital journal or Word/Google Doc open alongside the workbook, copying over prompts and writing more freely there.
Brendan O’Farrell –
Great to have the information on sleep disseminated by an neurodivergent professional with a vested interest in the subject matter.
Lisa Prunières –
The content is comprehensive and useful. Dr Neff introduces a lot of different tools ; everyone is free to choose what fits the best to their profile or preferences. I would actually recommend the book to just anyone who is struggling with sleep ! The visuals are also great, which makes the information clear and easy to use.
Jessica Manning –
I fucking love everything you have put out!!! Ever since I discovered your podcast, I’ve been eagerly consuming it and all of your materials as quickly as I can. It’s been enormously helpful for me, as a neurodivergent therapist (LCSW) as well as a mom to 2 ND kids. I was diagnosed with ADHD about 17 years ago when I was 28 but even as a clinician working with mental health, I had NO IDEA what the implications of this meant until much more recently. I’ve learned that so many of the comorbid diagnoses I struggle with are better explained by ADHD and its lesser known, yet still incredibly impactful, symptoms, such as RSD, anxiety, hyperfocus, sensory issues, etc. This has been life-changing. Thank you for all of your hard work and producing such awesome, cohesive, and user-friendly content. You are truly a gem!
Lucy Swift –
Very thorough and helpful