This piece was written in preparation for the Autism Learns webinar ‘Supporting our PDAers with Sleep’. It reflects one of the foundational ideas we will keep returning to throughout the session: that when sleep is hard, especially for PDAers, the priority cannot only be about making sleep happen. It also has to be about protecting the relationships that make safety, regulation, and long-term support possible.
When sleep is hard, it’s very easy for everything to become about fixing sleep. Bedtime routines tighten, strategies multiply, and nights begin to feel like tests we either pass or fail. For many families, especially those supporting a PDAer*, this focus can quietly shift the emotional centre of the relationship.
And for PDAers in particular, how we respond often matters just as much as what we do.
Sleep is a non-linear skill. It doesn’t develop in a neat upward line, and it doesn’t respond well to pressure. Sleep often looks like periods of ease followed by sudden difficulty, or long plateaus where nothing seems to change at all. These shifts are deeply connected to nervous system safety, not motivation or compliance.
When we begin to treat sleep as a demand – you must sleep, this has to work, we’ve tried everything – the relationship often takes the hit. Tension creeps in and power struggles appear. Everyone becomes more exhausted, emotionally as well as physically. For PDAers, where perceived demand can quickly activate threat responses, this pressure can make sleep even harder. Escalations happen more easily because everyone is depleted. Adults may carry fear about long-term impact, pressure to “fix” things, or a deep sense of failure when nothing seems to help. Naming what is happening matters, because relationship safety is not an added extra here. It is the gateway to regulation.
Protecting the relationship during long periods of disrupted sleep often means letting go of outcomes. We prioritise felt safety over whether sleep happens “successfully” tonight. And releasing the idea that this has to be the night it finally works. It means communicating, again and again: I’m on your side, even when this is hard.
A PDA-informed approach asks different questions than perhaps traditional sleep advice. Instead of focusing on how to make sleep happen, we ask: How do we stay connected when it isn’t? How do we reduce power struggles? How do we repair after hard nights, so the relationship doesn’t carry the strain?
Relationship-protective support is often quiet. It can look like staying nearby without directing or persuading. They may include shared humour or gentle moments that ease tension.
When the relationship is protected, trust and co-regulation remain possible, even on the hardest nights. Sleep can then be approached flexibly over time, rather than forced in the moment. Exhaustion still exists but the relationship can remain protected.
Sometimes the most PDA-affirming sleep support isn’t another strategy or system. Sometimes it is choosing connection over correction and trusting that safety creates more space for sleep than pressure ever could.
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About Laura Hellfeld: Neurodivergent Nurse & Sleep Consultant, specializing in supporting disabled and neurodivergent people & their families with resources, online and in-person workshops and inclusive books. https://laurahellfeld.substack.com/
PDA North America is a 501(c)(3) non-profit organization that has supports and resources for Pathological Demand Avoidance/ Pervasive Drive for Autonomy. We provide resources for families, professionals and PDA individuals. Please consider a donation to allow us to better support PDA individuals.
