By Tim Aiello, MA, LPC, ADHD-CCSP, ASDCS
Clinical Director, Myndset Therapeutics
Why Sleep is So Hard for ADHD & Autistic Adults
If you’re an ADHD, autistic, or AuDHD adult, you probably struggle with sleep—I know I do. My brain doesn’t just “shut off” at night. Instead, thoughts race, my body feels restless, and sensory sensitivities make relaxing difficult. This isn’t just a personal struggle—it’s a neurological reality for many neurodivergent adults.
Research shows that ADHD and autistic adults have dysregulated nervous systems, making it harder to transition into rest mode (Bijlenga et al., 2019). Our brains get stuck in “fight-or-flight” instead of sliding into “rest-and-digest” mode—also known as parasympathetic activation (Porges, 2011).
But the good news? You can train your nervous system to activate the parasympathetic response, helping your brain and body calm down before bed.
10 Parasympathetic Activation Techniques for Better Sleep
1. Try Deep Pressure Stimulation (Weighted Blankets, Compression Clothing)
Weighted blankets provide deep pressure input, which reduces nervous system arousal and increases melatonin production (Chen et al., 2020). This is especially helpful for autistic adults who experience sensory sensitivity at night.
➡ Try this: Use a weighted blanket that’s 10% of your body weight or wear compression clothing like snug pajamas.
2. Hum, Chant, or Gargle Water
Your vagus nerve (which controls the parasympathetic response) is connected to your vocal cords. Humming, chanting, or gargling stimulates the vagus nerve, helping you shift into rest mode (Breit et al., 2018).
➡ Try this: Hum your favorite song for a minute or gargle warm salt water before bed.
3. Use Pink or Brown Noise Instead of White Noise
Many neurodivergent people need background noise to sleep, but white noise can be too harsh for autistic and ADHD brains. Pink and brown noise have softer, lower frequencies and are better for reducing sleep disruptions (Zhou et al., 2012).
➡ Try this: Search YouTube or Spotify for pink noise or brown noise sleep tracks.
4. Do 4-7-8 Breathing to Slow Your Heart Rate
This simple breathwork technique activates the parasympathetic nervous system and lowers cortisol levels, making it easier to fall asleep (Zaccaro et al., 2018).
➡ Try this:
Inhale for 4 seconds
Hold for 7 seconds
Exhale for 8 seconds
Repeat 4-6 times
5. Reduce Light Exposure 1 Hour Before Bed
Neurodivergent brains are extra sensitive to artificial light, which suppresses melatonin and keeps you wired (Figueiro et al., 2017).
➡ Try this:
Use blue light blocking glasses in the evening
Dim your lights an hour before bed
Swap out bright LEDs for warm-toned bulbs
6. Take a Warm Shower, Then Cool Down
A warm shower or bath raises your body temperature. As you cool down, it signals your body to sleep (Harding et al., 2020). This mimics the natural temperature drop that happens before sleep.
➡ Try this: Shower 1-2 hours before bed and keep your bedroom cool (around 65°F / 18°C).
7. Avoid High-Intensity Exercise Before Bed
Many ADHD adults exercise at night to burn off extra energy, but intense workouts spike adrenaline, making it harder to sleep (Stutz et al., 2019).
➡ Try this: Stick to gentle movement in the evening, like:✅ Yoga✅ Stretching✅ Slow walks
8. Use Tactile Stims to Regulate Sensory Input
If your brain and body feel restless, it can delay sleep onset. Tactile stimming grounds your nervous system and activates deep sensory pathways, helping you relax (Kapp et al., 2019).
➡ Try this:
Fidget with a smooth stone
Run your fingers over a soft fabric
Use a vibrating sensory tool
9. Try Guided Body Scans (Especially for ADHD Brains)
For ADHD brains, racing thoughts can make it impossible to wind down. Guided body scans redirect attention to physical sensations, shutting off mental chatter (Ricciotti et al., 2021).
➡ Try this: Search "guided body scan meditation for sleep" on YouTube or an app like Insight Timer.
10. Stick to a Consistent Bedtime (Even If You Don’t Feel Tired)
Neurodivergent brains struggle with circadian rhythm regulation, making irregular sleep schedules even worse (Lunsford-Avery et al., 2021).
➡ Try this: Set a consistent bedtime and wake-up time—even on weekends.
Final Thoughts: Small Changes = Big Results
If you have ADHD, autism, or AuDHD, sleep doesn’t come easily—but activating your parasympathetic nervous system can help. Try layering a few of these techniques into your routine and see what works for you.
For more neurodivergent-friendly strategies, visit www.myndset-therapeutics.com.
References
Bijlenga, D., Vollebregt, M. A., Kooij, J. J. S., & Arns, M. (2019). The role of the circadian system in the etiology and pathophysiology of ADHD: Time to redefine ADHD? Sleep Medicine Reviews, 43, 197–207. https://doi.org/10.1016/j.smrv.2019.101246
Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W.W. Norton & Company. https://doi.org/10.1093/oxfordhb/9780199791236.013.005
Chen, H., Naser, M., Keir, J., Nasveld, P., Leach, M., Ross, T., & Ryan, J. (2020). Effect of weighted blankets on insomnia in adults. Frontiers in Psychology, 11, 603647. https://doi.org/10.3389/fpsyg.2020.603647
Breit, S., Kupferberg, A., Rogler, G., & Hasler, G. (2018). Vagus nerve as a modulator of the brain-gut axis in psychiatric and inflammatory disorders. Frontiers in Neuroscience, 12, 995. https://doi.org/10.3389/fnins.2018.00995
Zhou, J., Liu, D., Li, X., Ma, J., Zhang, J., Fang, J., & Zhang, W. (2012). Pink noise: Effect on complexity synchronization of brain activity and sleep consolidation. PLoS ONE, 7(6), e49770. https://doi.org/10.1371/journal.pone.0049770
Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Psychology, 9, 2140. https://doi.org/10.3389/fpsyg.2018.02142
Figueiro, M. G., Sahin, L., Wood, B., & Plitnick, B. (2017). Light at night and measures of alertness and performance: Implications for shift workers. Journal of Affective Disorders, 227, 40-47. https://doi.org/10.1016/j.jad.2016.11.037
Harding, E. C., Franks, N. P., & Wisden, W. (2020). The temperature dependence of sleep. Frontiers in Neuroscience, 14, 553. https://doi.org/10.1016/j.smrv.2020.101247
Stutz, J., Eiholzer, R., & Spengler, C. M. (2019). Effects of evening exercise on sleep in healthy participants: A systematic review and meta-analysis. Sports Medicine, 49, 269–287. https://doi.org/10.1016/j.smrv.2018.10.002
Kapp, S. K., Steward, R., Crane, L., Elliott, D., Elford, D., Pellicano, E., & Russell, G. (2019). ‘People should be allowed to do what they like’: Autistic adults’ views and experiences of stimming. Autism, 23(7), 1782-1792. https://doi.org/10.1007/s10803-019-03985-9
Ricciotti, C., Leahy, S., & Fitzpatrick, C. (2021). The impact of mindfulness-based interventions on ADHD symptoms: A systematic review and meta-analysis. Journal of Psychiatric Research, 143, 34-50. https://doi.org/10.1016/j.jpsychires.2021.09.034
Lunsford-Avery, J. R., Kollins, S. H., & Mitchell, J. T. (2021). Sleep disturbances in adults with ADHD: Implications for treatment and research. Clinical Psychology Review, 86, 101958. https://doi.org/10.1016/j.cpr.2021.101958
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