Sleep disorders are common in individuals with autism spectrum disorder (ASD) and attention-deficit/hyperactivity disorder (ADHD), often making restful sleep a challenge. Among these sleep disturbances, parasomniasâ, which include night terrors, sleepwalking, and other unusual behaviors during sleep can be particularly disruptive.

I want to explore the connection between autism, ADHD, and parasomnia, not just from a professional standpoint but also from personal experience. I have ADHD, and for as long as I can remember, I’ve had parasomnias. I don’t just talk in my sleep; I’ve been known to sit up in bed, send completely nonsensical messages to people, and even make online purchases, often with hilarious (and sometimes expensive) consequences. The most bizarre thing I’ve ever ordered? A survival pack for three people for 12 months because I dreamt I was in a war. Safe to say, I now keep my phone in another room at night.

Although my friends and family have come to accept these strange nighttime habits, I don’t typically discuss them in a professional setting. However, I’ve noticed more and more that I’m not alone: these experiences are far more common among neurodivergent individuals than I originally thought.

Parasomnia is a category of sleep disorders that involve abnormal behaviors, emotions, or movements during sleep. Common types include:

Night Terrors -Sudden episodes of intense fear, screaming, and confusion during deep sleep, often with no memory of the event.

Sleepwalking (Somnambulism) -Walking or performing activities while in a sleep state, sometimes leading to safety concerns.

Sleep Talking (Somniloquy) -Speaking during sleep, which may range from mumbling to full conversations.

REM Sleep Behavior Disorder (RBD) - Acting out dreams, sometimes violently, due to a lack of muscle paralysis during REM sleep.

Confusional Arousals - A state of partial wakefulness with confusion, often occurring when waking up from deep sleep.

While parasomnias can affect anyone, they are more frequently reported in individuals with autism and ADHD.

Why Are Autism and ADHD Linked to Parasomnia?

Both autism and ADHD are associated with neurological differences that impact sleep regulation, arousal, and sensory processing. Here are a few reasons why parasomnia might be more common in neurodivergent individuals:

1. Differences in Sleep Architecture

People with ASD and ADHD often have altered sleep patterns, including:

A shorter duration of deep sleep (slow-wave sleep), which is crucial for restorative rest.

Irregular REM sleep, which may contribute to issues like REM sleep behavior disorder (RBD).

Increased nighttime awakenings, making it more likely for parasomnias to occur.

2. Hyperarousal and Sensory Sensitivities

Individuals with autism and ADHD often experience heightened arousal levels, meaning their brains remain more active even during sleep. This can lead to:

Increased nighttime movement, increasing the risk of sleepwalking.

Stronger reactions to dreams or noises, potentially triggering night terrors or confusional arousals.

3. Executive Dysfunction and Melatonin Dysregulation

Many people with ADHD and autism have lower levels of melatonin, the hormone that regulates sleep. This can result in:

Difficulty falling and staying asleep, increasing the likelihood of parasomnias.

More fragmented sleep, which can make nighttime disturbances more frequent.

Managing Parasomnia in Autism and ADHD

While parasomnia episodes can be distressing, there are strategies to help reduce their frequency and impact:

1. Improve Sleep Hygiene

Establish a consistent sleep routine: Going to bed and waking up at the same time each day helps regulate sleep patterns.

Limit screen time before bed : Blue light from screens can interfere with melatonin production.

Create a calming bedtime environment :Reduce noise, use blackout curtains, and introduce relaxation techniques.

2. Address Anxiety and Stress

Night terrors and sleepwalking can be worsened by anxiety. Try relaxation techniques, such as deep breathing or weighted blankets, to reduce nighttime stress.

Cognitive Behavioral Therapy (CBT) or therapy for anxiety may help if stress is a significant trigger.

3. Monitor Diet and Medication

Avoid caffeine or stimulating foods before bedtime.

Check for medication side effects :Some ADHD medications can impact sleep and may need to be adjusted with a doctor’s guidance.

4. Ensure a Safe Sleep Environment

If sleepwalking occurs, secure doors and windows to prevent accidents.

Remove obstacles in the bedroom that could cause injury during a parasomnia episode.

5. Consider Medical Support

If parasomnia episodes are frequent or severe, a sleep study may help identify underlying issues.

A doctor or sleep specialist may recommend melatonin supplements or medications in extreme cases.

Parasomnias can be challenging for individuals with autism and ADHD, but understanding their connection to neurodivergence can help in managing these sleep disturbances. By improving sleep hygiene, addressing anxiety, and creating a safe sleep environment, the impact of parasomnia can often be reduced. If parasomnia episodes are persistent or causing distress, seeking support from a healthcare professional can provide additional guidance tailored to individual needs. For me, accepting my own sleep quirks, and taking proactive steps like keeping my phone in another room has been a game-changer. While its not something I usually talk about professionally, I’ve realized that my experience isn’t as rare as I once thought. If you experience parasomnia, know that you’re re not alone, and with the right strategies, better rest is possible. Has anyone else ever experienced parasomnia?