Managing sleep with PDA

PDAers often experience unique sleep challenges. On this page we look at some of these difficulties and explore support approaches which might help improve sleep hygiene and quality.

Many PDAers and parents of PDA children report struggling with the run up to bedtime as well as staying asleep during the night. Challenges they can face are:

• An overactive mind: struggling to “switch off” at night, leading to long periods of wakefulness.
• Resistance to sleep-related demands: experiencing anxiety or avoidance behaviours when faced with the expectation to sleep.
• Irregular sleep patterns: finding it difficult to create routine sleep and wake up times can mean that sleep becomes irregular.
• Sensory sensitivities: being sensitive to things like light, sound, or texture, making it harder to fall or stay asleep.
• Anxiety: general feelings of anxiety can make it really difficult to get to sleep. It can also lead to waking more frequently in the night and worrying.
• Fear of transition: the ‘unknown’ of what happens during our sleep state can feel frightening and unsafe.

Traditional sleeping tips may not always be effective for PDAers as they can often involve demands and imposed routines. The suggestions below might be helpful, still bearing in mind the need for flexibility and choice:

• Relaxing before bed: try allowing time for reading, listening to music, or watching something enjoyable. This could make bedtime more appealing and reduce anxiety levels.
• Being flexible: try staying open-minded and adaptable to a person’s needs and preferences. This can reduce pressure and give a more relaxed transition to sleep.
• Creating a personal routine: a personal bedtime routine can increase feelings of control and lower resistance for some PDAers, though for others any routine may be tricky even if they try and create it themselves.
• Offering company or co-sleeping: for some, sharing a sleeping space with a trusted person or pet provides comfort and security, helping them get better sleep. It might be that this is only for the time it takes to get to sleep, and the person can leave the room once they are settled.
• Using subtle bedtime cues: creating subtle cues for bedtime, like dimming lights or laying out pyjamas, can be less demanding and more effective than talking about it.
• Options around sleep: giving choices about where and when to sleep can reduce feelings of being controlled and make the process easier.
• Consider sensory tools: things like weighted blankets, white noise machines, or comforting textures can help with sensory sensitivities and help PDAers to relax.
• Using technology: using devices or apps that play audio stories, music, soothing sounds, or guided meditations can help with calming the mind before sleep.
• Exploring medication: in some cases, talking with a doctor about the use of supplements like melatonin may be beneficial.

Some people with PDA may also experience circadian rhythm sleep disorders. This means that their internal body clock doesn’t fit into typical day-night cycles. It can lead to difficulties in maintaining typical schedules for work, school, or social activities.

Approaches such as morning bright light exposure, evening blue light reduction, and moving daily activities to fit with natural sleep preferences can be helpful. It’s important to note that usual sleep interventions might not be effective and could potentially worsen symptoms.

If you’re looking for ideas that actually help, our training could be for you. It’s built by people with lived experience, and is full of practical tips. People who attend our training tell us that it helps them better understand the impact PDA is having on the PDAer in their life and what they can do to help.