Sleep Playbook
Sleep problems are extremely common in neurodivergent children. Here's why, and what actually helps.
Difficulty transitioning
Moving from activity to sleep requires transition skills that may be challenging.
Racing mind
ADHD minds struggle to "switch off". Thoughts keep coming.
Sensory sensitivities
Bedding texture, room temperature, sounds, darkness may all be problematic.
Different circadian rhythms
Research suggests neurodivergent individuals often have delayed sleep phase.
Medication effects
Stimulant medications can affect sleep, especially if timing isn't optimised.
Anxiety at bedtime
Quiet time allows worries to emerge. Darkness can be distressing.
Body awareness
May not recognise tiredness signals until overtired.
Sleep hygiene foundations
Bodies and brains thrive on routine. Same time every night helps set internal clock.
Tip: Weekends within 30-60 minutes of weekday bedtime.
Routine signals to brain that sleep is coming. Reduces transition difficulty.
Tip: Visual schedule of bedtime routine steps.
Brain can't go from high activity to sleep instantly. Needs transition.
Tip: 30-60 minutes of calming activity before bed. No screens.
Optimal sleep environment. Body temperature naturally drops for sleep.
Tip: 16-20°C ideal. Blackout curtains. White noise if helpful.
Blue light suppresses melatonin. Content can be stimulating.
Tip: No screens 1-2 hours before bed. Device charging outside bedroom.
Digestion can interfere with sleep. Sugar causes energy spikes.
Tip: Last food 2-3 hours before bed. If needed, small protein snack.
Sample bedtime routine
Screens off. Begin wind-down.
Calm activities only.
Bath or shower (if calming)
Warm water is naturally sleep-inducing.
Pyjamas, teeth, toilet
Same order each night.
Bedroom, low lights
Create calm environment.
Story or calm activity
Reading, audiobook, quiet drawing.
Final goodnight ritual
Same words/actions each night.
Sleep
Stay consistent.
Common sleep problems
Possible reasons:
- •Not tired enough at bedtime
- •Anxiety about being alone
- •Transition difficulty
- •Seeking connection/attention
Strategies:
- Ensure enough physical activity during day
- Consider whether bedtime is realistic for their sleep need
- Gradual withdrawal if anxiety (stay, then chair, then door, etc.)
- Fill connection cup before bed
- Return to bed calmly without engaging (boring response)
Possible reasons:
- •Racing mind/can't switch off
- •Not tired (bedtime too early)
- •Anxiety
- •Sensory discomfort
Strategies:
- Guided relaxation, audiobooks, or calming podcasts
- Push bedtime later temporarily, then gradually earlier
- Address anxiety with strategies (worry time, journal)
- Experiment with sensory environment
- Consider whether melatonin might help (discuss with doctor)
Possible reasons:
- •Sleep cycle transitions (normal but may not resettle)
- •Anxiety or nightmares
- •Sensory discomfort
- •Need for toilet/drink
Strategies:
- Teach self-settling strategies for the calm moments
- Night light if helpful
- Comfort item accessible
- Minimal interaction if you do go in
- Address underlying anxiety during day
Possible reasons:
- •Getting enough sleep (bedtime too early)
- •Light entering room
- •Internal clock set early
- •Anxiety about day ahead
Strategies:
- Blackout curtains
- Later bedtime
- Gro-clock or similar to teach "not time yet"
- Quiet activities allowed until acceptable wake time
Sensory considerations
| Sense | Possible issues | Solutions to try |
|---|---|---|
| Touch | Bedding texture, pyjama seams, temperature | Soft/seamless pyjamas, weighted blanket trial, specific bedding |
| Sound | House noises, outside sounds, silence too quiet | White noise machine, fan, earplugs for older children |
| Light | Too dark, not dark enough, nightlight colour | Blackout curtains, dim red nightlight, experiment |
| Smell | Laundry detergent, room freshener | Unscented products, or specific calming scent (lavender) |
| Proprioception | Need for pressure/containment | Weighted blanket, tight pyjamas, sleeping bag feel |
Scripts for bedtime
Starting wind-down
""It's time to start getting ready for bed. Screens off now.""
Refusing
""I know you don't feel like it. Bedtime happens at this time every night. Let's start with [first step].""
Getting out of bed
"Minimal words. "Bed." Guide back. No conversation."
"I can't sleep"
""You don't have to sleep yet. Just rest your body. Keep eyes closed.""
Anxiety at night
""I hear you're worried. Let's put that worry in the worry box for tomorrow. Right now, your job is just to rest.""
- Melatonin is a hormone that signals sleep time to the brain
- Some neurodivergent individuals produce less or have delayed release
- Supplementation can help with falling asleep (not staying asleep)
- Should be discussed with healthcare provider before starting
- Not a magic solution - sleep hygiene still essential
- Usually used short-term or during difficult periods
Always discuss with your doctor before trying melatonin. Get appropriate dosing guidance.
Sleep difficulties aren't bad behaviour - they're often neurological. Neurodivergent brains often work differently when it comes to sleep. Punishing sleep struggles doesn't work and adds stress.
Focus on what you can control: environment, routine, and your own calm response. Sometimes sleep will still be hard, but these foundations give the best chance.