Neurodivergent persons (autism, ADHD) can often struggle to get a good night's sleep. Here is a breakdown of how autism / ADHD may cause poor sleep - and possible solutions that may help..
AUTISM / ADHD SLEEP PROBLEMS CAN BE CAUSED BY:
A general increase in anxiety / struggling to relax could cause insomnia. Lack of sleep then increases anxiety, so sadly creating a vicious cycle.
Struggling to wind down and feel settled enough to actually be in the right frame of mind to sleep
Sensory issues - especially to sounds and other noises which cause heightened upset / distraction as you lay in bed trying to sleep. Equally, any unexpected noises that might not disturb a neurotypical person might wake up someone who is neurodiverse very easily.
Heightened sensitivity to blue light. This is especially a problem due to smart phone usage, but also other screens - such as tablets, laptops and TVs etc..
Food allergies or increased sensitivity to stimulants in food (such as caffeine in tea / coffee or refined sugar etc... )
TOO MUCH SLEEP - otherwise known as hypersomnia
Fighting being tired and trying to stay up too late will cause you to go to be over tired. This is turn makes you more likely to wake up too early.
WHAT CAN HELP AUTISM / ADHD SLEEP ISSUES:
Keep a routine
Although you should not try and stay up for the sake of going to bed at a set time (which can make you over tired when sleeping and result in you waking up early) - you should try and aim for a regular 'bedtime'.... Prepare for this time of night by winding down. Try and avoid looking at blue light emitting screens if at all possible for at least 30 mins before bedtime. If you must look at your phone, then make sure you have a blue light filter switched on. Something like 'Twilight' for Android or turn on 'Night Shift' on your iPhone.
Make your bedroom 'autism / ADHD friendly'
Block out light sources. Especially LED street lamps - with blackout curtains. Also, cover or switch off any 'stand by' lights which are present in your room.
Wear noise reducing ear plugs
Have a basic alarm clock and keep your phone and other distractions away from the side of your bed
If you are distracted by smells, use an essential oil diffuser with a calming oil that will help promote sleep (such as lavender or chamomile) .
Diet
Stimulants (such as caffeine and refined sugar) can affect your ability to unwind and sleep. So avoiding these at least an hour before bedtime could make a real difference.
If you have and allergies or sensitivities caused by food which is causing discomfort in any way, this will most likely affect your sleeping abilities. If you suspect this is the case, you should also visit your GP to discuss this.
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