The AuDHD Sleep Workbook

The AuDHD Sleep Workbook 🌙

The short, interactive guide for the brain that won't switch off at night and won't switch on in the morning.

Most sleep advice fails AuDHD adults because it's built for one kind of brain, and you have two. Your autistic half wants the same routine every night. Your ADHD half will be bored of it by Wednesday. Both are awake at 1am for opposite reasons, and no amount of sleep hygiene would fix that. This workbook is built for the fight actually happening in your head.

💤 What's included 

A workbook you write in, not just read, so you map your own sleep instead of following someone else's rules:

• How sleep works, and where AuDHD brains break the model

• Your sensory sleep profile: hypersensitive, hyposensitive, or sensory-seeking

• The missing tired signal, and why you can't always feel when you're running on empty

• The fizzy drink model: how your day shakes you up, and what lets the pressure out

• A 14-night tracker that catches your real patterns, not just hours slept

• The three levers (environment, body, circadian) that actually move the needle

• Recovery scripts for bad nights, rough mornings, and revenge bedtime procrastination

• A "when to see someone" page for the red flags that need a professional

📖 How to use it 

No pressure to read it from front to back. If it's 2am and you can't sleep, skip to the recovery scripts. Come back to the rest when you're ready. Take what works, leave the rest.

🥱 Who it's for 

AuDHD and ADHD adults who are done being told to just fix their sleep hygiene. For you if you lie there exhausted but wired, only come alive once the house goes quiet, wake up foggy for hours, or can't tell tired from hungry from angry until it's too late.

😴 What it helps you do

• Understand why Understand resists sleep, without the shame

• Find the sensor Find out your body's been asking for

• Spot your own patterns over 14 nights instead of guessing

• Build a wind-down that works with both halves of you

• Stop fighting your biology and start working with it

📁 Format

• Instant digital download

• Printable, fillable PDF

• Mobile-friendly layout

• Made to write in and come back to, not read once

👉 Ready to stop fighting your own brain at bedtime? This workbook is where it gets easier.

All materials are provided for educational and self-support purposes only. They are not a substitute for medical, psychological, financial, or legal advice, diagnosis, or treatment.

© AuDHD Feed (Autism Feed + ADHD Today). Licensed for personal use only. Please do not copy, redistribute, resell, upload, or share in any digital or physical form.