82: Sleep Science Today with Andrew Colsky - Episode 8282: Sleep Science Today with Andrew Colsky - Episode 82
UK Health Radio Podcast
Sleep Science Today features psychologist Alex Hinterton sharing lived experience and practical tips on ADHD, autism and their effects on sleep. The conversation covers myths, sensory issues, delayed sleep phases and everyday strategies to make rest more achievable for neurodivergent adults.
44:15•14 Apr 2026
ADHD, Autism and Sleep: Two Wolves, One Restless Night
Episode Overview
- ADHD is described as attention working differently, with hyperfocus on interesting tasks and difficulty with boring or non-urgent ones.
- Autism is framed as communication and sensory differences, not a lack of empathy or desire for connection.
- Neurodivergent people, especially those with ADHD or autism, are more likely to experience delayed sleep phases, restless legs, and fragmented sleep.
- Simple tools like consistent bedtime routines, brain dumps on paper and calm background audio can make falling asleep easier.
- For autistic sleepers, carefully chosen textures, lighting, sound levels, weighted blankets and manageable food choices can significantly improve comfort and rest.
“It’s kind of like you have two wolves inside you. One has ADHD, one has autism.”
Curious about how neurodivergent brains cope with bedtime? This episode of Sleep Science Today brings together sleep science and lived experience, giving you a clear picture of ADHD, autism, and their impact on rest. Host Andrew Colsky talks with psychologist and psychodietician-in-training Alex Hinterton, who describes themselves as “a walking paradox” with both ADHD and autism.
Alex breaks down common misunderstandings, explaining that ADHD isn’t a lack of attention but attention that “works kind of differently”, switching between boredom, hyperfocus, forgetfulness and time blindness. Autism, they explain, is better framed as differences rather than deficits, from communication style and social needs through to sensory sensitivity and stimming. You’ll hear how Alex experiences their brain as “two wolves inside you. One has ADHD, one has autism,” sometimes working together, sometimes pulling in opposite directions.
That inner tug-of-war becomes especially tricky at night, with racing thoughts, hyperactivity, sensory overwhelm and transition difficulties making sleep a real challenge. The conversation moves into practical strategies. Alex talks about delayed sleep phases, restless legs, reduced REM and why many neurodivergent adults face more sleep problems than average.
They share hands-on tips: bedtime routines that build in gradual wind-down, doing a “brain dump” on paper before bed, and using calm background audio so the mind has one steady thing to latch onto instead of spiralling thoughts. For autistic sleepers, Alex highlights the importance of sensory-friendly bedrooms: carefully chosen lighting, sound control, weighted blankets, and especially the texture of sheets and duvets, which can make the difference between comfort and “hell”.
They also cover diet and food texture issues, clever batch-cooking tricks, alarms to remember meals, and daily habits that keep both “wolves” reasonably happy. Anyone juggling neurodivergence, sleep struggles and mental health will find this honest, practical chat reassuring – could a few small tweaks help you rest better too?
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