Anyone Else Think So Fast You Don’t Use Words? The Concept Just Clicks And Your Brain Moves On, And

Just yesterday, already tired, I tried to go to sleep but I felt like I literally forgot how to fall asleep.

I slept like an hour even though I barely slept the night before??

Do I need to buy more plushies? Is there some kind of sleep chant I need to listen to?

Source ~ Neurodivergent Insights

ADHD and Autistic Sleep

Part One: Sleep Struggles

Neurodivergent Sleep 101

Both ADHD and autism are associated with several sleep issues, including:

Insomnia

Sleep Walking

Sleep Terrors

Sleep apnea

Sleep paralysis

Narcolepsy

Flattened melatonin curve

Circadian rhythm sleep disorders (CRSD)

Restless leg syndrome

Sleep Stats: Autism

Nearly 80% of Autistic children age 2 to 5 have sleep problems (Reynolds et al., 2019).

Autistic people tend to get less REM sleep. On average, we spend about 15% of our sleep in REM sleep (Allistics, on average, spend 25% in REM sleep). This means we need MORE sleep to get the same amount of REM as the average person (Buckley et al., 2010; Neumeyer et al., 2019).

Autistic people are more likely to experience insomnia, which includes everything from difficulty falling asleep to night waking and early morning rising (Furfaro, 2020).

Autistic people are more likely to have gene mutations that impact melatonin regulation & circadian rhythms (Furfaro, 2020).

Sleep Stats: ADHD

As many as 83% of ADHDers experience sleep disturbances, including nonspecific sleep disruptions, parasomnias, hypersomnia, and limb movement disorders (Sobanski, 2008).

Approximately 25-50% of ADHDers struggle with:

• Insomnia

• Circadian rhythm sleep disorders

• Narcolepsy

• Restless leg syndrome

• Sleep-disordered breathing

Nightmares and insomnia are also common among ADHD children. Up to 70% of ADHD children have sleep difficulties (Sciberras, 2020).

Causes of Neurodivergent Sleep Struggles

Common co-occurring conditions such as anxiety, depression, and gastrointestinal disorders can interfere with sleep.

Sensory sensitivities can interfere with sleep

Sensory sensitivity to light can cause a person to avoid light during the day, further disrupting their circadian rhythm.

It is more common to have breathing-related sleep disorders, which can impact the quality of sleep.

ADHDers and Autists are more likely to have gene mutations that impact melatonin regulation and circadian rhythms. (Van der Heijden et al., 2007; Yan et al., 2020).

Health Consequences

On average Neurodivergent people experience less REM sleep. REM sleep is valuable for several reasons:

• We consolidate learning and memory during REM Sleep

• It is vital for physical and mental health

• REM sleep is critical for detoxing the brain • Less REM sleep affects serotonin and dopamine, influencing mood and mental health

• Disruptions to REM sleep impact neurotransmitters, which have implications for mood, sleep cycles, and more.

When we are sleep deprived, we are more likely to

• Be in car accidents

• Experience heightened pain and sensory difficulties,

• Have difficulty regulating emotions

• Have less resilience to stress

• Struggle with executive functioning

Sleep Supports

Throughout this sleep series I will be introducing the six "Buckets of Sleep Support" I draw from to support neurodivergent sleep struggles.

Sleep Hygiene

Sensory Supports

Relaxation Strategies

Sleep Stimulus

Sleep Routine

CBT-I

“how could you be so stupid” well you know what. its really not that hard

Technically it's Codexful Backpack

things i always keep in my backpack: 

the bible (king james edition)

a copy of the U.S. consitution

a copy of my school’s current rulebook

i do this so that whenever someone at school tries to make a point and then defends it by saying ‘it’s in the constitution!’ or ‘it’s from the bible!’ or something else along those lines, i can pull out my own copy and say, ‘where exactly does it say that?’

also it’s just great to confuse people by pulling a fucking book of school rules out of nowhere in order to discuss what qualifies as a dresscode violation.

God could you imagine how mad geologists must have been to slowly watch the "hey all the continents kinda fit like puzzle pieces :)" guy get proven right

U ever just feel like u can't fall asleep until some magical unknown requirement is fulfilled so u just end up doom scrolling for hours trying to figure out what it is?

do u like harry potter?

Yes! Though I refuse to elaborate

So frustrating when you have so much to say but aren’t articulate enough to get it across. Like I want this to sound poetic but here i am rambling bs

<3

Young Celestia - Lendftcn

I’m a lesbian and somehow I manage to walk down the street and not ogle women I find attractive, or cat call or degrade them, or touch them without permission, or interrupt their daily lives, it’s almost as if I’m treating them like human beings despite my attraction to them. What an insane concept.