Autism/ADHD Wellbeing

Why sleep is a challenge for neurodivergents

Essy Knopf Leave a comment
Essy Knopf sleep
Reading time: 3 minutes

If you’ve ever found yourself staring at the ceiling long after bedtime, mind racing with thoughts, or tossing and turning from discomfort, you’re not alone. Sleep can be elusive for many neurodivergents (NDs), particularly those with autism, ADHD, or hypermobile spectrum disorders. Despite exhaustion, falling and staying asleep can feel impossible.

The reasons for these struggles vary. A heightened sensory system might make every little sound or flicker of light feel intrusive. A restless mind, common in ADHD, can keep a person awake with an endless stream of thoughts. And for those with hypermobility conditions like Ehlers-Danlos syndrome, physical discomfort can make finding a comfortable sleeping position a nightly challenge.

Why Sleep Matters More Than We Realize

We all know sleep is important, but for NDs, poor sleep can amplify existing challenges. Lack of rest can increase anxiety, make emotional regulation harder, and reduce focus and executive functioning. If you already experience sensory sensitivities, sleep deprivation can heighten them, making the world feel even more overwhelming.

And for those with hypermobility, exhaustion only compounds chronic pain and fatigue, making day-to-day activities feel even more draining. In short, getting enough quality sleep isn’t just about feeling rested—it’s crucial for mental and physical well-being.

Why Standard Sleep Advice Often Falls Short

Many people struggling with sleep are given the same advice: avoid screens before bed, maintain a consistent bedtime, or drink chamomile tea. While these tips may help to some extent, they often don’t address the deeper issues that NDs face.

Instead of relying solely on traditional sleep hygiene practices, it’s important to explore solutions tailored to the specific needs of NDs.

Rather than forcing yourself into a rigid sleep routine that doesn’t align with your brain or body, consider experimenting with approaches that accommodate your unique needs.

Creating a Sensory-Friendly Environment

For those sensitive to stimuli, reducing sensory overload before bed is key. Try using a weighted blanket for deep-pressure comfort, adjusting room temperature to avoid discomfort, or incorporating white noise machines to drown out background distractions. Even small changes—like switching to softer bedding or blackout curtains—can make a big difference.

Easing a Restless Mind

If your brain refuses to slow down at bedtime, structured relaxation techniques might help. Journaling before bed can provide an outlet for racing thoughts, while guided meditation or breathing exercises can shift your focus from mental chatter to physical calm. Reducing stimulating activities, like intense conversations or fast-paced video games, in the hour leading up to bedtime can also help ease the transition to sleep.

Finding the Right Sleep Position

For those with hypermobility, joint pain and discomfort can make it difficult to find a comfortable sleeping position. Experimenting with different mattress types, pillows for joint support, or even compression garments might help reduce nighttime pain and improve sleep quality.

Working with Your Natural Rhythms

NDs often have unique circadian rhythms, which means forcing an early bedtime may not be realistic. Instead of fighting your body’s natural patterns, consider gradually shifting your bedtime in small increments or allowing for flexibility in your sleep schedule when possible.

Essy Knopf improving neurodivergent sleep

Seeking Professional Guidance

If sleep struggles persist despite your best efforts, seeking support from professionals familiar with neurodivergence may be beneficial. A sleep specialist, occupational therapist, or doctor knowledgeable about autism, ADHD, and hypermobility can provide more personalized interventions. In some cases, options like melatonin, cognitive-behavioral therapy for insomnia (CBT-I), or physical therapy for pain management may be helpful.

Sleep Isn’t One-Size-Fits-All

Ultimately, there’s no single magic fix for sleep struggles, but understanding your unique challenges is the first step toward finding solutions that work for you. By making small, tailored adjustments—whether through sensory modifications, relaxation techniques, or flexible sleep schedules—you can begin to improve your sleep quality and, in turn, your overall well-being.

Have you found any strategies that help you sleep better? Share your experiences in the comments!

Autism/ADHD

My body hates me! Living with hypermobile autism and ADHD

Essy Knopf Leave a comment
Essy Knopf hypermobile spectrum disorders
Reading time: 3 minutes

Many autistics and ADHDers experience more than just neurodivergence. For some, their bodies seem to betray them—resulting in pain, instability, and exhaustion. One such hidden struggle is hypermobile spectrum disorders (HSD) and Ehlers-Danlos syndrome (EDS), conditions that affect connective tissue and, consequently, almost every system in the body.

For those with hypermobility, something as simple as taking off a shirt can become a painful ordeal. Joints can sublux (partially dislocate) or fully dislocate with minimal effort, leading to intense pain and long recovery periods. Hypermobile individuals may also experience fragile skin, slow wound healing, chronic fatigue, and circulation issues, such as postural orthostatic tachycardia syndrome (POTS).

The Hypermobile Diagnostic Struggle

Despite the serious implications of HSD and EDS, diagnosis is often a long and frustrating journey. Many medical professionals misattribute symptoms to anxiety, fibromyalgia, or simply growing pains, leading to years of confusion and untreated suffering. Since the medical field is still catching up with research on hypermobility, many doctors are unaware of the condition’s full impact, especially in neurodivergents (NDs).

Like autism and ADHD, hypermobility disorders exist on a spectrum. Some people may experience mild joint instability, while others face life-altering pain and frequent dislocations. The lack of general awareness means that many NDs are left undiagnosed, struggling to piece together their symptoms.

The Neurodivergence Connection

Research has begun to uncover an interesting overlap between neurodivergence and hypermobility disorders. Many autistics and ADHDers report hypermobile joints, fragile skin, and chronic pain. Scientists suspect that whatever genetic factors contribute to autism and ADHD may also play a role in connective tissue disorders.

This link adds another layer of difficulty for NDs already navigating a world designed for neurotypicals (NTs). When combined with executive dysfunction, sensory sensitivities, and motor coordination challenges, hypermobility can make daily life feel like an uphill battle.

The Daily Challenges of Hypermobility

People with hypermobility often experience:

  • Frequent joint dislocations and subluxations – Even basic movements can lead to sudden, sharp pain.
  • Chronic fatigue – The body has to work extra hard to stabilize weak joints, leading to exhaustion.
  • Slow wound healing and fragile skin – A simple scrape can take weeks to heal.
  • Digestive issues – Many individuals with HSD/EDS develop irritable bowel syndrome (IBS) and food sensitivities.
  • Dysautonomia and POTS – Blood pooling in the legs causes dizziness and fainting when standing.

Strategies for Managing Hypermobile Autism & ADHD

Although hypermobility presents unique challenges, there are ways to manage symptoms and improve quality of life:

  1. Physical Therapy – Strengthening muscles around weak joints can reduce dislocations and long-term damage.
  2. Joint Supports & Braces – Using compression sleeves, braces, and KT tape can help stabilize joints.
  3. Low-Impact Exercise – Activities like swimming, Pilates, or yoga (with modifications) help maintain strength without excessive strain.
  4. Dietary Adjustments – Following a low-histamine or low-FODMAP diet may help manage digestive issues related to HSD.
  5. Hydration & Salt Intake – Increasing both can help manage POTS symptoms.
  6. Medication & Supplements – Antihistamines, pain management medications, and specific supplements can help alleviate symptoms.
  7. Pacing & Spoon Theory – Learning to conserve energy throughout the day can prevent excessive fatigue and flare-ups.
Essy Knopf hypermobility health challenges

The Importance of Recognition and Advocacy

For NDs with hypermobility, receiving a proper diagnosis can be life-changing. It provides validation and opens the door to appropriate accommodations and treatments. Advocating for oneself in the medical system is essential, but it can also be exhausting. Seeking out knowledgeable specialists, such as a rheumatologist or geneticist, can make all the difference.

There’s still much to learn about the relationship between autism, ADHD, and hypermobility, but awareness is growing. If you suspect you might have HSD or EDS, researching resources like The Ehlers-Danlos Society and connecting with online communities can be incredibly helpful.

Final Thoughts

Living with hypermobile autism and ADHD comes with unique struggles, but knowledge and the right strategies can make a significant impact. If your body feels like it’s working against you, know that there are ways to improve your daily life. Seeking support and making small but meaningful adjustments can lead to greater stability, less pain, and a better overall quality of life.

Do you struggle with connective tissue-like symptoms? Sound off in the comments!