Sleep Hygiene for Concussion, Chronic Pain, Stress, & Neurodivergence

Rebecca Goldstein
Oct 13, 2025
3 min read

By Tune In Therapy – supporting neurodiversity therapy in Toronto and online therapy for neurodivergent adults

Sleep is one of the most powerful tools for healing. Yet for many of us living with concussion, chronic pain, trauma, ADHD, or Autism, sleep doesn’t always come easily. Your nervous system is often on “alert,” your body may ache, and routines can feel overwhelming.

At Tune In Therapy, we understand that neurodivergent minds need unique, compassionate approaches. This guide offers gentle, flexible strategies to help you explore better rest—without rigid rules. Take what works, leave what doesn’t.

Why Sleep Can Be Tricky

A concussion or pain disrupts natural sleep cycles.
Stress and trauma keep your body in survival mode.
ADHD and Autism may bring sensory sensitivities or struggles with routines.

If you're seeking neurodiversity therapy in Toronto or online therapy for neurodivergent adults, we can support you with personalized strategies that work with your brain, not against it.

Core Sleep Hygiene Tips

Limit Pre-Sleep Screen Time: Turn off devices 30–60 minutes before bed. If screens soothe you, try blue-light filters or switch to calming music or audiobooks.

Use Bed Only for Rest: Bed = sleep, intimacy, or recovery. Avoid working or scrolling in bed to train your brain to associate it with rest.

Manage Naps Wisely: Keep naps short (under 1 hour) and before 3 p.m. With concussion or fatigue flares, listen to your body.

Keep a Gentle Routine. Aim for steady sleep and wake times within a flexible range (±30–60 minutes). For ADHD/trauma, ranges work better than rigid rules.

Build a Wind-Down Ritual: Gentle stretching, warm shower, reading, calming music, or breathing exercises. Trauma-informed option: grounding or “safe place” visualization.

Park Worries Before Bed: Write down tasks, reminders, or worries. Tell yourself, “I’ll come back to this tomorrow.”

Reset if You Can’t sleep. If awake >20 min, get up and do something calm or boring until drowsy.

Create a Sleep-Friendly Space. Cool, dark, and quiet often works best. Adapt for sensory comfort: night-light, weighted blanket, white noise, or preferred textures.

Move During the Day: Gentle, regular activity supports rest. Avoid intense workouts right before bed.

Adaptations for Trauma, ADHD, and Autism

At Tune In Therapy, we recognize the importance of neurodivergent-safe strategies. Sleep challenges often reflect nervous system needs—not failure.

For Trauma/PTSD

Darkness or silence can be triggering; use a nightlight or white noise.
Try weighted blankets or grounding objects.
Practice “safe place” visualization if nightmares are common.

For ADHD/Autism

Break bedtime routines into small, clear steps.
Use reminders, alarms, or checklists.
Try “body doubling” (wind down alongside a partner, friend, or a calming video).
Focus on experiments, not perfection.

Supplements and Sleep

Supplements may help, but work best when paired with good sleep hygiene:

Magnesium → muscle relaxation
Melatonin → supports shifted sleep cycles
Others (mixed evidence): Ashwagandha, L-theanine, Valerian, Glycine, CBD

Always consult your doctor or pharmacist before starting supplements. "Natural" doesn't always mean safe—especially if you're on medication or recovering from a concussion.

Quick Sleep Checklist

✅ Limit screens before bed

✅ Keep naps short & early

✅ Stick to a flexible bedtime/wake range

✅ Avoid caffeine, nicotine, and alcohol before bed

✅ Create a calming wind-down

✅ Write down worries before bed

✅ Adapt your sleep space for safety & comfort

✅ Move gently during the day

✅ Get up if you can’t sleep

✅ Ask your doctor about supplements if needed

Reflection Questions

Which of these strategies feels most doable for me right now?
How does my body signal when it feels safe enough to rest?
What small adjustment could I experiment with this week?

At Tune In Therapy, we specialize in neurodiversity therapy in Toronto and offer online therapy for neurodivergent adults across Ontario. Whether you're navigating concussion recovery, chronic pain, trauma, or just struggling to wind down, we're here to help you tune into your unique rhythms.