{"id":171113702,"date":"2025-08-17T17:14:54","date_gmt":"2025-08-17T17:14:54","guid":{"rendered":"https:\/\/writetosuccess.net\/sleep-tips-for-neurodivergent-brains\/"},"modified":"2025-08-17T17:14:54","modified_gmt":"2025-08-17T17:14:54","slug":"sleep-tips-for-neurodivergent-brains","status":"publish","type":"post","link":"https:\/\/writetosuccess.net\/es\/sleep-tips-for-neurodivergent-brains\/","title":{"rendered":"Sleep Tips for Neurodivergent Brains"},"content":{"rendered":"<h2 class=\"wp-block-heading\">Laying the foundation for emotional and cognitive success<\/h2><figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/images.unsplash.com\/photo-1647942678809-bc501a2c2b6a?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wzMDAzMzh8MHwxfHNlYXJjaHw3MHx8c2xlZXB8ZW58MHx8fHwxNzU1NDUwNTIxfDA&amp;ixlib=rb-4.1.0&amp;q=80&amp;w=1080\" alt=\"a man sleeping on a bed next to a stack of books\"\/><\/figure><h2 class=\"wp-block-heading\">Intro<\/h2><p class=\"wp-block-paragraph\">These past few weeks I\u2019ve been visiting family nine time zones away from home, which has been wonderful and enriching.<\/p><p class=\"wp-block-paragraph\">It has also meant getting up around midnight four nights a week to teach classes in other time zones. <\/p><p class=\"wp-block-paragraph\">While absolutely worth it for being able to still pay the bills <em>and<\/em> see my folks, it has been a massive challenge.<\/p><p class=\"wp-block-paragraph\">Sleep, or lack of, has always been huge for me. <\/p><p class=\"wp-block-paragraph\">When I don\u2019t get enough sleep, I fall apart, mentally and physically. Sleep deprivation messes up my appetite, makes me clumsy, irritable, slow on the uptake; at its extreme, it feels like being mildly drunk all the time \u2014 and not in a fun way. <\/p><p class=\"wp-block-paragraph\">Below are quick expert summaries of the physical and mental effects of lack of sleep. <\/p><p class=\"wp-block-paragraph\">Below <em>that<\/em> \u2014 five sleep strategies that have helped me hold it together. <\/p><h3 class=\"wp-block-heading\">Sleep: Physiology<\/h3><blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>In children and teens, sleep also helps support growth and development. Getting inadequate sleep over time can raise your risk for chronic (long-term) health problems. It can also affect how well you think, react, work, learn, and get along with others. Learn how sleep affects your heart and circulatory system, <a href=\"https:\/\/www.nhlbi.nih.gov\/health\/sleep\/why-sleep-important#\">metabolism <\/a>, respiratory system, and immune system and how much sleep is enough.<\/p><\/blockquote><p class=\"wp-block-paragraph\">Read more: <a href=\"https:\/\/www.nhlbi.nih.gov\/health\/sleep\/why-sleep-important\">National Institutes of Health: Why Sleep is Important<\/a> <\/p><h3 class=\"wp-block-heading\">Sleep: Psychology<\/h3><blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Studies have shown that even partial sleep deprivation has a significant effect on mood.<\/p><\/blockquote><p class=\"wp-block-paragraph\">Read more: <a href=\"https:\/\/sleep.hms.harvard.edu\/education-training\/public-education\/sleep-and-health-education-program\/sleep-health-education-87\">Harvard Sleep &amp; Health Education<\/a> <\/p><h3 class=\"wp-block-heading\">Sleep: Neurodivergence<\/h3><blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Disturbance in sleep leads to several short-term and long-term consequences. Neurodevelopmental diseases such as \u201cautism spectrum disorder\u201d (ASDs), Attention-deficit hyperactivity disorder (ADHD), and intellectual disability commonly experience sleep disorders that affect their clinical presentation, daily function, and quality of life.<\/p><\/blockquote><p class=\"wp-block-paragraph\">Read more: <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9995546\/\">A literature review of sleep problems and neurodevelopment disorders <\/a><\/p><figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/images.unsplash.com\/photo-1530455623052-e8441ae826f7?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wzMDAzMzh8MHwxfHNlYXJjaHwxMDF8fHNsZWVwaW5nfGVufDB8fHx8MTc1NTQ1MDYxN3ww&amp;ixlib=rb-4.1.0&amp;q=80&amp;w=1080\" alt=\"kid sleeping on red and gray bed\"\/><\/figure><h2 class=\"wp-block-heading\">Sleep Strategies<\/h2><h3 class=\"wp-block-heading\">Sensory support<\/h3><p class=\"wp-block-paragraph\">The most important tool in my sleep kit is <strong>earplugs<\/strong>.<\/p><p class=\"wp-block-paragraph\">Like many neurodivergent people, I am super noise sensitive and have a strong startle reflex. Sudden noises will yank me out of sleep and the adrenaline jolt makes it hard to drop back off.<\/p><p class=\"wp-block-paragraph\">If earplugs are uncomfortable, heavy curtains to block noise, fans or white noise devices, etc. can help smooth out any sonic bumps.<\/p><p class=\"wp-block-paragraph\">Other sensory details to attend are <strong>room temperature<\/strong> and <strong>air quality, bedding texture<\/strong> and <strong>weight, <\/strong>and light \u2014 blackout curtains are great, eye masks in a pinch.<\/p><h3 class=\"wp-block-heading\">Somatic exercises<\/h3><p class=\"wp-block-paragraph\">When rumination or mental chatter is a sleep challenge (as it always is for me) somatic exercises that calm the nervous system and focus attention on the body can help.<\/p><p class=\"wp-block-paragraph\">There are a thousand and one suggestions online, so I\u2019ll leave you to check those out and decide what options look best for you. <\/p><h3 class=\"wp-block-heading\">Rest<\/h3><p class=\"wp-block-paragraph\">As someone who struggles to fall asleep, I resist rest. Why lie down and stare at the ceiling? Doesn\u2019t it just make your mind spin faster?<\/p><p class=\"wp-block-paragraph\">Yes, but maybe no.<\/p><p class=\"wp-block-paragraph\">Faced with the reality of sleeping in two-to-four hour chunks, I\u2019ve accepted that any opportunity to recharge is better than none. Even if I don\u2019t sleep, vegging out for 30 minutes under noise-cancelling headphones helps soothe and refresh my system. <\/p><figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/images.unsplash.com\/photo-1667127752176-dacb991260ff?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wzMDAzMzh8MHwxfHNlYXJjaHwxOTh8fHN0cmV0Y2hpbmd8ZW58MHx8fHwxNzU1NDUwNzM3fDA&amp;ixlib=rb-4.1.0&amp;q=80&amp;w=1080\" alt=\"a boy sitting on a baseball field\"\/><\/figure><h3 class=\"wp-block-heading\">Self-regulation<\/h3><p class=\"wp-block-paragraph\">The first thing that goes when I\u2019m tired is my capacity to manage my emotions. <\/p><div class=\"pullquote\"><p>To address that, I\u2019ve focused on regulating what I can: hydration, nutrition, exercise. <\/p><\/div><p class=\"wp-block-paragraph\">In this case, regulating exercise has meant doing less than normal, because I simply don\u2019t have the resources, and swapping higher-energy options like running for yoga \u2014 the last thing I need is an injury from pushing my tired body.<\/p><p class=\"wp-block-paragraph\">Drinking lots of water and maintaining (as nearly as possible) my usual diet has also helped buffer the effects of sleeplessness. <\/p><h3 class=\"wp-block-heading\">Buffer zones<\/h3><p class=\"wp-block-paragraph\">Speaking of buffers, it is vital to plan recovery time. <\/p><p class=\"wp-block-paragraph\">Reducing work and social commitments to a minimum for a week or two after a period of minimal sleep is essential for catching up and regaining equilibrium.<\/p><p class=\"wp-block-paragraph\">This can be tough \u2014 my work doesn\u2019t stop because I get off or on a plane \u2014 but keeping things as low-key as possible aids recovery time. <\/p><p class=\"wp-block-paragraph\">Even though I can\u2019t take a total break, giving myself permission to do the bare minimum, and that badly, will get things back on track. <\/p><div class=\"pullquote\"><p>What are your questions\/suggestions around sleep and rest? <\/p><\/div><p class=\"wp-block-paragraph\">I\u2019d love to hear how other educators, parents or students manage in our hectic world. <\/p>","protected":false},"excerpt":{"rendered":"<p>Laying the foundation for emotional and cognitive success<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-171113702","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - 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