11/18 Neurodivergence and Sleep Day 2

Day 2 of DNA’s sleep series focuses on what actually helps - grounded in research, physiology, and lived reality. We’ll build directly on the mechanisms from Day 1 and talk about strategies that target circadian delay, hyperarousal, sensory load, and co-existing medical factors.

We’ll discuss:

• Why standard sleep advice often fails for neurodivergent brains - and how “sleep hygiene” can backfire when arousal systems never fully switch off

• Circadian interventions that actually move the clock: light timing, consistency, and when melatonin timing can help (and when it does not)

• CBT-I adapted for neurodivergent populations - including ADHD- and autism-informed approaches that reduce insomnia without relying on rigid routines

• Body-based regulation strategies that lower arousal without requiring silence, stillness, or forced relaxation

• How conditions like POTS, chronic pain, mast cell activation, migraine, and cortisol dysregulation interfere with sleep - and how to plan around them

• Evidence-based tools with real data behind them: behavioral pacing, light therapy, body-temperature regulation, magnesium glycinate, and digital CBT-I programs

• Time for troubleshooting and Q&A: delayed sleep phase, “tired but wired,” 3 a.m. awakenings, sensory spirals, and revenge bedtime procrastination

Suggested Readings:

• Jernelöv, Susanne, et al. “Cognitive Behavioural Therapy for Insomnia in Adults with ADHD.” Journal of Attention Disorders 23, no. 8 (2019): 786–796.

• Baker, Emma K., et al. “Sleep Problems in Autism Spectrum Disorder: Prevalence, Nature, and Possible Biopsychosocial Aetiologies.” Sleep Medicine Reviews 47 (2019): 101–110.

• Van Andel, Evelien, et al. “Melatonin Treatment for Circadian Rhythm Sleep Disorders in Adults with ADHD.” Chronobiology International 38, no. 2 (2021): 189–201.

• Espie, Colin A., et al. “The Use of Digital CBT-I to Treat Insomnia Disorder.” Sleep 42, no. 4 (2019): zsy229.

• Haghayegh, Sepideh, et al. “Before-Bedtime Passive Body Heating by Warm Shower or Bath to Improve Sleep.” Sleep Medicine Reviews 46 (2019): 124–135.

• Mathias, C. J., and D. A. Low. “Autonomic Dysfunction in Chronic Illness and Its Impact on Sleep.” Clinical Autonomic Research 28, no. 2 (2018): 97–105.

• Horne, James. “Cortisol Awakening Response and Stress Regulation in Neurodivergent Populations.” Neurobiology of Sleep and Circadian Rhythms 13 (2022): 100081.