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Good Night
Sleep is often harder for neurodivergent people — busy minds, sensory sensitivity, and bodies that don't always follow the clock. You can't force sleep, but you can build conditions that invite it.
How's sleep lately?
My sleep recently
Rate from 0 (Rough) to 10 (Restful): ____
My sleep environment
Tick what would help your space, and note specifics.
- [ ] Darker (blackout, eye mask)
- [ ] Quieter or steady sound (earplugs, fan, white/brown noise)
- [ ] Cooler / the right temperature
- [ ] Bedding that feels right (weight, softness, no tags/seams)
- [ ] Screens off or dimmed before bed
My specific tweaks to try
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My wind-down routine
A predictable run-up signals your body it's safe to power down. Sketch a simple sequence.
My wind-down steps, in order
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I'll start winding down at…
______________________________________________
What gets in the way
What keeps me up (racing thoughts, not tired, revenge bedtime, pain)
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One thing I'll try for that
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Be patient with it: Sleep changes slowly. Pick one or two tweaks, give them a couple of weeks, and adjust — rather than overhauling everything at once.
Go deeper
Ready for more? These lessons pick up where this worksheet leaves off.
- Sensory Processing, from The Neurodivergent Brain. How sensory processing differs in autism, ADHD & AuDHD — hyper/hypo senses, stimming as regulation, and the hidden tax.
- The Body, from The Neurodivergent Brain. The physical side of neurodivergence: interoception, co-occurring conditions (EDS/hypermobility, POTS, gut, sleep), and sensory sensitivity.
- ADHD Rarely Travels Alone, from The Adult ADHD Course. ADHD's common companions — anxiety, depression, autism (AuDHD), and sleep — and how to untangle which thread is which so each gets the right help.