Embracing the Wakeful Hours: Segmented Sleep for Neurodivergent Adults
Tailz snoozing in his ideal sleeping environment.
Did You Know? Segmented Sleep Was the Norm Before the 9-to-5 Took Over!"
Before the Industrial Revolution, biphasic sleep—where people naturally woke up for 1-2 hours in the middle of the night before falling back asleep—was a common and healthy sleep pattern. Modern research suggests that for those with flexible schedules, this approach may actually boost cognitive function and memory. So if you're waking up in the middle of the night, maybe your brain is just tapping into its historical roots!
For many adults with Autism and ADHD (AuDHD), sleep has never fit neatly into the standard "eight hours straight" model. Whether it’s difficulty falling asleep, staying asleep, or waking at "unacceptable" hours, AuDHD adults often find themselves battling societal norms around sleep. But what if the issue isn't the sleep pattern itself, but the expectation that sleep must occur in one uninterrupted block?
What is Segmented Sleep?
Segmented sleep, also called biphasic sleep, refers to sleeping in two or more distinct periods across a 24-hour cycle. Historically, this was a common human sleep pattern before industrialization forced people into rigid schedules. Many pre-industrial societies had a "first sleep" and "second sleep," with a wakeful period in between that people used for reading, creativity, or quiet reflection.
For neurodivergent individuals, especially those with AuDHD, embracing segmented sleep rather than resisting it could be a way to work with their brains rather than against them.
Why Do AuDHD Adults Struggle with Sleep?
Many sleep difficulties in AuDHD stem from:
Delayed Sleep Phase Syndrome (DSPS): A circadian rhythm shift that makes it difficult to fall asleep early (Wheaton et al., 2016).
Hyperactivity & Hyperfocus: ADHD traits often include being more alert at night, leading to "revenge bedtime procrastination" (Knutson, 2014).
Sensory Sensitivities: Background noise, temperature, light, or textures may disrupt sleep (Tzischinsky & Shochat, 2011).
Overactive Thinking & Rejection Sensitivity: Racing thoughts or ruminations about social interactions can interfere with sleep onset (Bijlenga et al., 2019).
If a full night's rest in one go isn’t happening, forcing it might not be the answer. Instead, segmented sleep may be a viable alternative.
The Benefits of Segmented Sleep for AuDHD Adults
Rather than labeling interrupted sleep as a "problem," some neurodivergent adults may find it beneficial to embrace a structured, flexible approach:
Works with Natural Rhythms: Many with AuDHD already experience wakefulness in the middle of the night. Instead of fighting it, they can use that time productively and return to sleep naturally.
Reduces Sleep Anxiety: Instead of worrying about staying asleep, segmented sleep allows a more flexible mindset around sleep needs.
Supports Executive Functioning: Breaking up sleep can align with natural energy cycles, preventing long stretches of fatigue.
Enhances Creativity: Many historical thinkers, writers, and scientists were known to embrace segmented sleep, using their wakeful periods for creative work or reflection.
How to Make Segmented Sleep Work for You
If sleeping in one stretch isn’t working, consider experimenting with a segmented sleep approach:
Track Your Natural Sleep Patterns – Pay attention to when you naturally wake up and feel sleepy.
Create a Comfortable Wakeful Period – If you wake up for a few hours, engage in low-stimulation activities like reading, journaling, or light stretching.
Nap Strategically – If possible, integrate naps into your day to ensure you still get enough total sleep.
Adjust to Your Lifestyle – If your work schedule allows, structure sleep around when you’re naturally tired rather than fighting it.
The Takeaway
For AuDHD adults, the real issue may not be how they sleep but how sleep expectations don’t align with their neurodivergence. If sleeping in one block doesn’t work, it’s worth considering segmented sleep as a practical alternative. Not every brain is built for a 9-to-5 world, and that includes sleep patterns.
If you’re struggling with sleep and wondering if a non-traditional approach could work for you, reach out to a therapist or sleep specialist who understands neurodivergent needs. Sleep isn’t one-size-fits-all, and for many AuDHD adults, embracing flexibility might be the key to finally getting the rest they need.
References & Further Reading:
Wheaton, A. G., Ferro, G. A., & Croft, J. B. (2016). School Start Times for Middle School and High School Students — United States, 2011–12 School Year. Morbidity and Mortality Weekly Report, 64(33), 809–813. Read more
Knutson, K. L. (2014). Sleep duration and school start time: Confounding variables and causal arguments. Sleep, 37(6), 1037-1038. Read more
Tzischinsky, O., & Shochat, T. (2011). Eveningness, sleep patterns, daytime functioning, and quality of life in adolescent insomniacs. Sleep Medicine, 12(8), 778-785. Read more
Bijlenga, D., Vollebregt, M. A., Kooij, J. J. S., & Arns, M. (2019). The role of the circadian system in the etiology and pathophysiology of ADHD: Time to redefine ADHD? Attention Deficit and Hyperactivity Disorders, 11(1), 5–19. Read more
Ekirch, A. R. (2001). Sleep We Have Lost: Pre-industrial Slumber in the British Isles. The American Historical Review, 106(2), 343-386. Read more