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Sleep for neurodivergent children and young people
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- Sleep
- Neurodiversity
Sleep problems can happen to all children, but they're even more common in neurodivergent children and young people. Lack of sleep can have a huge impact on your child or young person's mood, behaviour, and their ability to learn.
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Things that can affect your child's sleep
Things that can affect your child's sleep
Every child and young person is different and have different needs. There are lots of different things that can affect your child or young person's sleep.
Creating a good sleeping space
It's important to create an environment that's good for sleeping in. Cluttered and overstimulating rooms can be hard for children and young people to relax in.
Some ways you can create a good sleeping environment for your child or young person:
Make sure the room is dark enough. If the room is too bright it can be hard to fall asleep. You can buy blackout curtains or blinds to make the room darker. This can be helpful in summer when it's light for longer.
Make sure the room isn't too dark. Some children and young people are scared of the dark or find it hard to sleep in a very dark room. You can use a small nightlight or leave the door ajar.
Avoid having a TV or computer in the bedroom. It's harder to monitor and restrict TV and computer use if your child or young person has a TV or computer in their bedroom.
Make sure comfort items are close. Cuddling a favourite soft toy or blanket can be relaxing and comforting. Try to keep it close to their bed so they can easily cuddle it at night.
Check the room temperature is not too hot or too cold. It's recommended the best temperature is between 16C to 20C.
Make sure your child has a clean, dry bed with suitable bedding. Bedding includes pillows, a duvet and covers. Allowing your child to choose their own bedding may encourage them to sleep in their own room.
Use a heavy or weighted blanket or a compression sheet. If your child or young person feels comforted by deep pressure exercises or wearing heavy clothes, a heavy or weighted blanket or compression sheet may help.
For weighted blankets, we advise that the maximum weight used must be no more than 10% of your child’s body weight.
Your child must be supervised while under the weighted blanket and they must be able to remove the weighted blanket or get free from the weighted blanket themselves to avoid overheating. Weighted blankets are a suffocation risk, keep your child’s head and neck uncovered. If the weighted blanket is used at night, we recommend that it doesn’t hang over the bed sides and that it’s removed when your child or young person is asleep.
Adding a night clock can help children know when it is night time and what is expected of them.
Getting ready for sleep
It's important to set up a bedtime routine for your child or young person. Bedtime can be really stressful for neurodivergent children and young people. A bedtime routine will help them understand what is coming up next. This will help them to relax and be ready for sleep.
For some children and young people, having a visual reminder like a timetable can be helpful. It can help them mentally prepare for the upcoming tasks.
Neurodivergent children are more likely to be over sensitive or under sensitive to their senses. Bedtime routines can be stressful for sensitive children as they involve lots of different senses which can be overwhelming and stressful. It can make some tasks like washing or brushing their teeth harder.
You can find lots of different strategies to try with your child or young person to help them with their bedtime routine.
Helping your child to settle at night
For some children, it can be distressing when a parent leaves whilst they are falling asleep. This is more likely if your child has gotten used to you being with them as they fall asleep. It's also more likely for young children and neurodivergent children. They may not understand why things are changing.
Take things at your child's pace. Some parents have found the 'camping out' method helpful. It encourages children to settle themselves with as little distress as possible.
- Place a chair or mattress next to your child’s bed.
- Gently and quietly stroke or pat them until they fall asleep, and then leave the room.
- Once your child starts falling asleep like this, slowly reduce the amount you pat or stroke them. This will usually take around 3 days.
- Every 3 days, try to reduce the amount you pat or stroke your child. This will help your child to get used to fall asleep without patting or stroking.
- Once your child is able to fall asleep without patting or stroking. Gradually move your chair or mattress further away towards the door. Do this every 3 days.
- If your child wakes in the night, try to settle them using the approach that you have been using at bedtime.
- Try to be quiet and avoid eye contact when it’s time for your child to sleep or they won’t settle. They may think it’s a signal for play-time.
Unfortunately, there is no magic solution to help all children settle at night. Sometimes it may take weeks or even months before your child is able to settle themselves to sleep. Do not to feel bad about it. All children are unique. There are other methods out there to try.
Common sleep issues
There are some sleep issues that are more common in neurodivergent children.
Help for parents
Sometimes it can feel overwhelming, especially when dealing with a lack of sleep. There is help available for you, and it is important to look after the whole family’s health as well as the child’s.
Sleep deprivation can have a huge effect on everyone’s physical and mental health. Here are some useful strategies you can try.
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- Sharing night-time duties with a partner, family or friend if they can help.
- Resting when you can. Try to sleep when your child sleeps if possible.
- Eating well, exercising, and looking after your mental health. Strategies such as mindfulness and meditation can help.
- Talking to professionals who can help, such as your child’s health visitor, school nurse or a GP.
Online sleep workshops
Teenage sleep workshop
Parent sleep awareness workshop
Last reviewed: 27 November, 2024
