5 Tips to Unlock Better Sleep for Neurodivergent Individuals

Are you struggling to get a good amount of sleep each night?

As a neurodivergent individual, both sleep mistakes and social stigmatization can feed into your anxiety and mood. This can in turn affect your ability to sleep.

For that reason, neurodivergent sleep habits can be essential for proper and healthy mental functioning. While this can seem daunting, there are many ways to ensure that you can get the sleep that you need and deserve.

Here, we break down some of the tips to help unlock a full night’s sleep, while avoiding insulting neurotypical advice.

1. Create a Consistent Bedtime Routine

Start a bedtime routine at least one hour before the desired sleep time. This can help with winding down. Neurodivergent individuals should also consider making the bedroom a relaxing environment.

It should be free from other distractions to create a peaceful atmosphere. Set the same wake-up time each day. This helps with circadian rhythm synchronization, which is beneficial for better sleep quality. 

2. Try To Limit Caffeine and Electronic Devices

Caffeine can act as a stimulant. This results in difficulty in falling asleep and making it difficult to maintain good sleep patterns.

Reduce your intake of caffeine and shut off all electronic devices an hour before bedtime. By doing so, neurodivergent individuals can create a calming environment that can help them to fall asleep easier, and stay asleep longer. 

3. Know and Manage Your Triggers

The thought of getting restful sleep when you’re neurodivergent can seem daunting. But with the right guidance and an online insomnia coach and program, it is possible. This type of program helps you identify and manage your triggers and develop better sleep approaches. 

Triggers can be physical such as exposure to sound, light, or temperature changes, or they can be emotional like anxiety, fear, depression, or anger. Know these triggers and have a plan in place when they arise. It is essential for managing them and to have a good sleep cycle. 

4. Involve Yourself in Calming Activities

Examples of calming activities include yoga, breathing exercises, meditation, and light stretching. Writing in a journal can be beneficial in helping to refocus your thoughts, and listening to calming music can help to create an environment of relaxation. Creating a calming atmosphere with limited distractions can also help to create a calming mental space. 

5. Focus On Healthy Diet Habits

Eliminating processed foods, artificial additives, and psychiatry prescription drugs is a great place to start. Eat more vegetables, fruits, and nuts. It will provide essential trace elements that help fuel the brain and promote mental clarity.

Eating a balanced diet can also help keep blood sugar levels regulated, which can help avoid fatigue and discomfort throughout the day. While it may take some time to get used to certain healthy food habits, take the time to focus and be mindful of what goes into your body. This can be beneficial in unlocking better sleep for neurodivergent individuals.

Practical Tips to Help You Develop Good Neurodivergent Sleep Habits

It is important to practice good sleep hygiene and create a comfortable environment for individuals with neurodivergent conditions. Relying on a comforting bedtime routine and utilizing different methods to cope with stress can lead to a better night’s sleep.

If you are struggling to achieve quality rest, consult a medical professional who specializes in helping people with neurodivergent sleep habits problems.

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