Whether your little one struggles to go to sleep, wakes up frequently during the night, or you've got an (extremely) early riser, it's important to know you're not alone. Neurodivergent children can often struggle to relax at bedtime, making it feel like a nightly challenge rather than a peaceful wind-down.
As parents of neurodivergent children know, every child is different, which means that there isn't a "one size fits all solution". However, there are several strategies you can try to help your child—and the whole family—get the rest you all need.
So whether you're hoping to help your child fall asleep more easily, stay asleep longer, or push that wake-up time a bit later, here are six practical approaches from our occupational therapy team to support their sleep.
6 Strategies to Support Your Neurodivergent Child's Sleep
Before you try these strategies, you need to go into it with the right mindset. The key is to be patient, consistent, and willing to adapt to your child's unique bedtime needs. You also need to keep in mind that, just like us, your child needs time to wind down for bedtime in the evening.
You can't expect them to go from a bright, active and stimulating environment to asleep within 20 minutes (although that might work for some!), so you should treat this as a "wind-down routine". Ideally, this should start about two hours before bedtime.
1. Stick to Your Bedtime Routine
A predictable bedtime routine helps your child's body and mind prepare for rest. Here's a simple example of what this might look like:
- Bath
- Brush teeth
- Storytime
- Bedtime
You might need to tweak this routine to find what suits your family or your child's specific needs and preferences. For example, you might include things like brushing or washing hair, putting on pyjamas, or tidying away toys.
One of the best tools to support your child's bedtime routine is a visual schedule. These use pictures or symbols to show each step of the routine, which can be particularly beneficial for neurodivergent children. They can also help your child understand what comes next, reducing anxiety about the process.
If you don't currently have a bedtime routine in place, keep in mind that it may take time for your child to adjust to a new routine. So be patient and consistent during this period, and you should start to see improvements in your child's ability to settle down for bedtime once they get used to it.
2. Avoid Screen Time
The blue light emitted by screens from televisions, tablets and phones can interfere with the production of melatonin, a hormone that regulates our sleep-wake cycle. For neurodivergent children struggling with sleep regulation, this can have an even bigger impact.
To avoid screen time making it challenging for your child to wind down, try to establish a "screen curfew" that starts at least an hour before bedtime, but ideally two. This can seem like an impossible task, especially if screens are part of your child's current wind-down routine, but there are calming alternatives you can introduce, like listening to gentle music or audio stories or engaging in quiet, sensory-friendly activities with fidget tools.
If your child relies heavily on screens, you might find it easier to gradually reduce their screen time in the evenings rather than implementing an abrupt change. You might start by turning devices off 15 minutes earlier each night until you reach your desired cut-off time.
It can also help to model good screen habits, so try to limit your own screen use during the wind-down period and instead try to join your child in their wind-down routine or engage in your own calming activities alongside them.
3. Create a Sleep-Friendly Lighting Environment
Creating the right lighting environment can significantly improve your child's ability to fall asleep. As evening approaches, gradually dim the lights in your home to signal to your child's body that it's time to wind down. You can do this by:
- Drawing curtains or using blackout blinds to block out external light
- Using lamps or dimmer switches instead of bright ceiling lights
- Using sensory lighting that uses colours less likely to interfere with melatonin production
When it comes to bedtime, some children find gentle, soothing light helpful for relaxation. Colour-changing lights, like our Colour Changing Rocket Night Light, or projectors that display calming patterns on their bedroom ceiling can be beneficial, especially if your child experiences anxiety at bedtime.
If your child is particularly sensitive to light, you might need to pay extra attention to eliminating any sources of light in their bedroom. This could include covering LED lights on electronic devices, ensuring natural light isn't coming from other rooms around their bedroom or using blackout blinds that attach to windows to sit behind their bedroom's usual curtains or blinds.
4. Avoid Ice-Cold Drinks or Crunchy Foods
Ice-cold drinks or crunchy, hard foods can be alerting for some children, especially those with sensory sensitivities. As an alternative, offer room temperature or slightly warm drinks like warm milk. If your child needs a snack during your wind-down routine, offer them softer foods like soft cheese, eggs or porridge.
As our neurodivergent children can be limited in the foods or drinks they will consume, make sure they still go to bed hydrated and full. You may find it useful to keep a food diary at first to keep track of how different foods and drinks affect your child's sleep patterns and adjust accordingly.
5. Remove Overstimulating Activities
It isn't just screentime you need to avoid when it's close to bedtime. Other overstimulating activities can make sleep difficulties worse by making it harder for your child to settle and prepare for sleep, including:
- Physical activities that combine spinning and rapid directional changes
- Exciting or scary stories
- Loud music, noisy toys or animated conversations
- Activities that might cause frustration
6. Promote Relaxation and Calmness
The best way to support your neurodivergent child's sleep is to create a calm atmosphere to help them relax and promote a slow transition from the day's activities to a more peaceful state. To support this transition, try to incorporate calming activities into your bedtime routine, like:
- Deep breathing exercises supported by an expandable breathing ball
- Quiet reading time under a weighted blanket
- Listening to soft, soothing music
- Using tactile tools made from soft materials
- Simple puzzles, colouring or playing with therapy putty
Don't be discouraged if they don't work immediately. When it comes to calming tools and activities, what's calming for one child might be stimulating for another. So, with that in mind, observe your child's reactions and adjust activities accordingly to create the most relaxing pre-bedtime environment possible.
Supporting Neurodiversity & Nurturing Sleep
Supporting your neurodivergent child's sleep can be a journey of patience and discovery. What works best for your child may take some time to figure out, and it's okay to adjust your approach as you learn more about what works for them. You may also find it useful to take our webinar on understanding your child's sensory profile to help you implement some of these strategies in the most suitable way.
At Everyday OT, we're here to support you on this journey. Our range of sensory tools can be valuable aids in creating a sleep-friendly environment for your child. Alternatively, if you're looking for more hands-on support, we offer a range of one-to-one services for parents and guardians to support and empower your family.