Improving Sleep Quality for Neurodivergent Teens: Advice for Parents and Caregivers
- Tiana Vandendort
- Dec 16, 2024
- 5 min read
Updated: 6 days ago
Does your teen seem wide awake when it’s time for bed, or do they stay up late, lost in their thoughts? You’re not alone. Many neurodivergent teens experience unique sleep challenges. As parents, we all know how important sleep is, but getting enough of it can be a real struggle for our teens. Understanding why sleep is elusive can help you find solutions that work for your family.
Let’s explore what we know about sleep in neurodivergent teens, unpack why sleep may be difficult, and discuss strategies to help your teen (and you!) get the rest they need.
Understanding the Sleep Struggles of Neurodivergent Teens
Autism
Autistic teens often experience unique sleep challenges, and these difficulties can stem from various factors:
Biological differences: Autistic teens may have disrupted sleep-wake cycles due to differences in their internal clocks, making it difficult to fall asleep or stay asleep.
Sensory sensitivities: Bright lights, noisy environments, or even certain fabrics can be overstimulating, preventing your teen from relaxing at bedtime.
Difficulty transitioning: Shifting from a busy day to bedtime can be particularly hard for teens who struggle with change or transitions.
ADHD
Teens with ADHD often describe feeling “wired” when it’s time to sleep. This may be due to several factors:
Delayed melatonin production: ADHD is linked to a delayed release of melatonin, the hormone that signals the body it’s time to sleep. This can lead to a “night owl” tendency, where your teen stays up late despite feeling tired.
Hyperactivity and racing thoughts: The same impulsivity and overactivity that affect behavior during the day can also make it difficult for ADHD teens to calm down at night
Trouble with routine: Teens with ADHD often have trouble sticking to regular routines, which can disrupt sleep hygiene and make it harder to wind down.
Anxious and/or Depressed Teens
Anxiety, depression, and sleep have a complicated relationship. Common issues include:
Rumination: Teens with anxiety often find themselves replaying the day’s events or worrying about the future, which can keep them wide awake long after they should be asleep.
Physical symptoms: Racing hearts, upset stomachs, and muscle tension can make it impossible to relax and drift off
Fear of missing out (FOMO): Anxiety can make teens hyperaware of what they might be missing, keeping them alert instead of at rest.
Disrupted Sleep Cycles: Depression can cause irregular sleep patterns, where teens may either sleep excessively to escape their feelings or struggle with insomnia.
Sensitivity to Stress: Teens with anxiety or depression often have heightened emotional sensitivity, meaning even small stressors can interfere with their ability to relax at night.
Negative Thought Patterns: Teens with depression may wrestle with feelings of hopelessness or low self-worth at night, a time when distractions are fewer, making sleep feel even more elusive.
Gifted Teens and Low Sleep Needs
Gifted teens often show a mix of sleep challenges:
Overactive minds: Their intense curiosity and creativity can keep their brains in overdrive, making it difficult to quiet their thoughts before bed.
Low sleep needs: Some gifted teens may genuinely need less sleep than their peers, thriving on fewer hours of rest. However, others may require more sleep to recover from the mental stimulation of their day.
Sensitivity: Gifted teens may also experience heightened emotional or sensory sensitivities, which can further complicate sleep.
Supporting these teens means addressing their mental health alongside healthy sleep habits. This could include relaxation techniques (see our blog here), consistent routines, and professional guidance to help regulate both their emotions and their sleep. There are also a variety of neurodivergent profiles outside of the ones discussed above and each has their own relationship with sleep!
Adjusting Expectations as Parents
It’s important to recognize that not all teens need the same amount of sleep. While the general recommendation is 8–10 hours per night, your teen might need slightly less (or more). Trust your observations of their behavior, mood, and performance. If they’re thriving on fewer hours and aren’t exhibiting signs of sleep deprivation, it may simply be their natural rhythm.
At the same time, if your teen is struggling, consider taking some of the following steps to help them establish better sleep habits.
Promoting Sleep Hygiene in Neurodivergent Teens
1. Create a Consistent Sleep Schedule
Go to bed and wake up at the same time every day, even on weekends.
Predictability is especially important for teens with ADHD or autistic youth, as it can help them anticipate the transition to bedtime.
2. Develop a Pre-Bedtime Wind-Down Routine
Introduce calming activities like light reading, listening to soothing music, or guided meditations.
Consider journaling to help offload racing thoughts.
Dim the lights 1–2 hours before bed to signal the body it’s time to relax.
3. Limit Screen Time
Encourage your teen to stop using electronic devices at least one hour before bed.
The blue light emitted from screens can interfere with melatonin production and delay sleep.
If screens are non-negotiable, consider using blue light-blocking glasses or apps to help mitigate the impact.
4. Address Sensory Needs
For autistic teens or youth with sensory needs, consider weighted blankets, white noise machines, or blackout curtains to create a sensory-friendly environment.
Allow your teen to choose bedding and sleepwear that feel comfortable to them, as sensitivities to fabrics or textures can affect sleep quality.
5. Encourage Relaxation Techniques
Progressive muscle relaxation or breathing exercises can help calm the body and mind before bed.
Try diffusing calming scents like lavender or chamomile, but check for your teen’s sensory preferences before using any scents.
Read our blog with relaxation tools here.
6. Use Bedtime Props
Some teens benefit from visual or tactile cues, such as an “imaginary off-switch” for their brain or a favorite pillow to cuddle.
These small rituals can signal that it’s time for rest.
7. Let Them Relax, Not Force Sleep
Encourage your teen to rest quietly, even if they’re not falling asleep. Sometimes the pressure to sleep creates more stress.
8. Build in Processing Time
Some teens might need some time to process the day before bed. Set aside a “talk time” where they can discuss their thoughts and feelings.
9. Model and Normalize Healthy Sleep
Show your teen that you value sleep by following your own routine and getting enough rest.
Avoid making sleep struggles a source of shame; instead, approach it as a problem to be solved together as a team.
When to Seek Help
If your teen’s sleep issues persist despite efforts to improve their habits, it may be time to seek support. Sleep studies, cognitive-behavioral therapy for insomnia (CBT-I), or medication might be necessary for underlying conditions. Always consult a doctor before making major changes.
The Big Takeaway
Your neurodivergent teen's sleep habits may not look like anyone else’s, and that’s okay. The goal isn’t perfection; it’s creating an environment that supports their unique needs. By adjusting expectations, encouraging flexibility, and building a routine that works for your family, you can help your teen feel rested and ready for the day ahead.
Want all of this information in one handy downloadable resource?
Click the image below to download!
Resources
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IMPORTANT: Information shared by WonderTree is not intended to replace or be constituted as clinical or medical care. It’s intended for educational purposes only. Each child is unique, and the information provided may not be applicable to your specific situation. If you need support, please establish care with a licensed provider so that they can provide tailored recommendations for you or your child. This blog is non-monetized.
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