Sensory-Friendly Bedtime Tips for ADHD & Autism
If you're neurodivergent—living with ADHD, autism, or both (AuDHD)—you probably know that falling asleep isn’t always as simple as just “going to bed.”
Your brain may still be spinning from the day. Your body might feel wired, even though you’re exhausted. The lights might be too bright. Your sheets might feel wrong. And suddenly, your whole nervous system is like, “Actually? No thanks.”
Sound familiar?
You’re not alone. Many neurodivergent adults struggle with sleep for a variety of reasons—sensory overload, time blindness, difficulty transitioning, anxiety, or even just the wrong kind of lighting. And here’s the thing: traditional sleep advice (“just turn off your phone!” or “try going to bed earlier”) doesn’t always cut it for ADHD and autistic brains.
That’s why I’ve put together this list of sensory-friendly, neurodivergent-informed bedtime tips to help you actually wind down, feel calmer, and maybe—finally—get some rest.
Let’s dive in.
1. Create a Low-Stimulation Wind-Down Zone
Many neurodivergent folks have trouble shifting from “on” to “off.” Going straight from TikTok scrolling or deep-diving into a hyperfocus project to lights out can be jarring.
Try this:
Dim your lights gradually over the last hour of the day
Use warm-toned bulbs or soft LED strips
Lower the volume on everything—even your own voice, if possible
Turn on your preferred background noise (brown noise, nature sounds, fan, etc.)
Think of it as gently inviting your brain into “rest mode,” not forcing it.
2. Build a Sensory-Safe Environment
What feels soothing to one person might feel irritating to another. That’s why it’s important to tailor your sleep environment to your own sensory needs.
Consider:
Weighted blankets or compression sheets for deep pressure regulation
Soft, seamless pajamas or none at all if clothing textures bug you
Scent preferences like lavender or eucalyptus—or avoiding scent entirely
Soft bedding materials (bamboo, jersey knit, etc.) that don’t feel scratchy
Noise options: some need silence, others need background audio to fall asleep
This is your cocoon—make sure it feels good.
3. Try a Gentle “Brain Cool-Down”
Neurodivergent brains tend to stay active longer—replaying conversations, planning tomorrow, spiraling into obscure Wikipedia articles…
Try:
Writing down a quick “brain dump” list before bed
A simple sensory activity (like playing with putty or doing a gentle puzzle)
Guided meditation (especially if it’s voice-only and slow-paced)
A specific playlist or audiobook you always fall asleep to
Repeating the same sentence or word to yourself like a lullaby (a known stim for some!)
Sometimes, your brain just needs something familiar and repetitive to downshift.
4. Time Blind? Use Visual or Auditory Cues
If you lose track of time at night, you’re not lazy—you’re just living with time blindness (very common in ADHD).
To help:
Set visual alarms or light-based reminders (“start winding down” lights at 9:00)
Use smart plugs to dim the lights or turn off screens automatically
Try a visual timer that shows how much time is left before bed
Create a “reverse” morning routine: do the same soothing steps every night, in the same order
Predictability helps your body anticipate rest.
5. Make Bed a Safe Space—Not a Pressure Zone
If sleep is something you dread because it feels like a battle, you’re not going to want to be in bed. That’s why many ADHDers and autistic adults accidentally create negative sleep associations.
So let’s reframe that:
You don’t have to “fall asleep fast.” You’re just here to rest
If you don’t fall asleep right away, it’s okay. Rest is still valuable
Your bed is for safety, not perfection. You can stim, think, or wiggle
If you're anxious, it’s okay to take a break and come back
Bedtime doesn’t have to be a race—it can be a retreat.
6. Embrace Your Comfort Position (Yes, Even Dinosaur Hands)
As we talked about in the previous post, many neurodivergent people fall asleep in cozy, tucked-up positions—arms bent, wrists curled, like a little T-Rex.
Let it be what it is.
Whether you need to hug a pillow, burrow under three blankets, or sleep like a curled-up cat, your body is telling you what it needs. Listen to it.
7. Make Peace With Unconventional Sleep Habits
Do you:
Sleep better in short bursts instead of one long night?
Wake up fully at 3 a.m., journal for an hour, then go back to sleep?
Sleep diagonally across the bed with one leg out and the fan on Arctic mode?
That’s okay.
Your sleep doesn’t have to look like anyone else’s. Neurodivergent sleep often dances to its own rhythm—and that’s not a flaw. It’s just your body doing what works.
8. 🐢 Go Slow—Like, Really Slow
Transitions are hard. Period.
Instead of suddenly switching from stimulation to silence, let yourself move through the gears. Think dimmer switch, not light switch. Slow your body. Slow your breathing. Slow your thoughts. Even if it takes time.
Slowness isn’t failure. It’s strategy.
Final Thoughts: Sleep Isn’t a One-Size-Fits-All Process
There’s no gold medal for perfect sleep. And if you’re ADHD, autistic, or AuDHD, what works for you might be totally different from what works for your neurotypical friends.
So the goal isn’t “go to bed earlier.”
The goal is create comfort.
Regulate your nervous system.
Find ways to soothe—not shame—yourself into rest.
If sleeping with your arms curled up like a dinosaur makes you feel safe, do it. If falling asleep to the sound of rain or a Minecraft let’s play calms your brain, go for it. If your bedtime routine involves seven steps and two checklists—own it.
You deserve rest. On your terms.
Looking for neurodivergent-affirming therapy in Texas?
I work with ADHD and autistic adults who are tired of pushing through exhaustion, burnout, and sensory overload alone. Together, we’ll build systems and strategies that help you rest, feel safe, and reconnect with your body—without shame.
