First, the most important thing: if your neurodivergent child's sleep is hard, it is not your fault. No one teaches parents this.

If you work nights, you've heard it: "Just sleep when you get home." As if it were that easy. Nurses, first responders, pilots, factory and warehouse workers: you can't change your schedule, and you're tired of being told to.

Most people with bad sleep don't have an information problem. They already know the tips. They've read the lists, bought the magnesium, downloaded the app.

If you have ADHD, autism, or both, you have probably been told you're "just a bad sleeper." Maybe you've been told to try harder, stick to a routine, put the phone down. You've tried.

If there is one thing I want you to take away from this, it is ... a consistent sleep routine will do more for your sleep quality than adding extra hours ever will.