Awareverse — Sleep and Shutdown Journal
A
Awareverse
Free Resource
Sleep & Shutdown
Journal
Track what helps and what does not
Free to download, print and share 💜
awareverse.co.uk
A
Awareverse
FREE RESOURCE
Practical support for neurodivergent people, families and learnersawareverse.co.uk

About this journal

Neurodivergent sleep is different. ADHD, autism and anxiety all affect how the brain winds down. This log is not about fixing sleep — it is about understanding your own patterns.

😴 Weekly sleep log
DayBed timeAsleepWakeNotes — what helped or did not1-5
Mon
Tue
Wed
Thu
Fri
Sat
Sun
When in bedWhen asleepWhen awake1=awful 5=great
Created by Awareverse | awareverse.co.uk
This resource is general guidance only. It is not legal, medical, educational, or safeguarding advice.
A
Awareverse
FREE RESOURCE
Sleep and Shutdown Journalawareverse.co.uk
🐑 Shutdown log
A shutdown is different from tiredness. It is the nervous system going into protective withdrawal. Tracking them helps identify what triggers them.
DateWhat was happening beforeHow longWhat helped recovery
⚡ Common shutdown triggers — tick yours
Too much socialising or people
Sensory overload
Unexpected change to plans
Too many demands at once
Emotional or upsetting situation
Disappointment or rejection
Physical illness or pain
Masking for too long
Not enough alone time
Information overload or too many decisions
If shutdowns are frequent, that usually means demands or sensory load need reducing — not that the person needs to push harder.
Created by Awareverse | awareverse.co.uk
This resource is general guidance only. It is not legal, medical, educational, or safeguarding advice.
A
Awareverse
FREE RESOURCE
Sleep and Shutdown Journalawareverse.co.uk

Need more in-depth support?

This free tool is a starting point. Our guides go much deeper — plain English, lived experience.

A free quick tool gives you the basics. A proper guide gives you the knowledge to understand what is really happening and what to do about it.
😴
Autistic Shutdown Support
What shutdown is, why it happens and how to support recovery.
💚
Autistic Burnout Recovery
Understanding burnout and what genuinely helps.
🌿
Autistic Social Fatigue
Why socialising is exhausting and what to do about it.
🧠
Autistic Routines and Predictability
Building routines that reduce overload and support sleep.

All Awareverse guides are written from lived experience — by an autistic, ADHD parent. Plain English. No jargon. No gatekeeping.

Browse all Awareverse guides →
Share this free resource 💜 — awareverse.co.uk/downloads
Created by Awareverse | awareverse.co.uk
This resource is general guidance only. It is not legal, medical, educational, or safeguarding advice.