Sleep tips if your child is neurodivergent

Here are some tips that may help with sensory issues. Try:

• limiting screen time and exposure to bright light for at least an hour before bedtime
• using black out curtains or blinds to keep out the light
• keeping things quiet by shutting their door, moving their bed away from the wall and not using any noisy appliances like the hoover or washing machine once they’ve gone to bed
• helping them block out noise using ear plugs or by listening to music, podcasts, white noise or anything else they find comforting
• finding bedding that’s soothing and comfortable for them – they may find being tucked in tightly or sleeping under a weighted blanket comforting.
• avoiding sugary drinks and food after teatime
• avoiding using strong smelling cleaning or laundry products in their room or to wash their bedding. 

Other things you may find helpful are:

• having a bedtime ritual, like having a bath, going through the things they’ve done that day, saying goodnight to all their toys, singing a lullaby and saying you love them
• adding breathing exercises or meditation to their bedtime routine. You can find breathing exercises and soothing videos in Childline’s Calm Zone, and there are also lots of apps that can help with this.

Keeping a sleep diary could help you work out if anything is preventing or helping your child get a good night’s sleep. Every day, make a note of what your child has done during the day, what they did before bedtime and how well they slept. For example, if you notice they always sleep badly on a Sunday night, they may be worrying about school on Monday. Or you may find that the time you have dinner affects their sleep.

You can get more advice about sleep on the National Autistic Society website.

If things don’t get better, you can always talk to your GP or health visitor, or contact Sleep Action.