05 DECEMBER 2025
Sleep difficulties are common for many children, but for neurodivergent children they can be more complex and long-lasting. Good quality sleep plays an essential role in learning, attention, emotional regulation, and overall well-being. When sleep improves, families often see positive changes during the day as well as at night. In this article and video, produced by Ben Stamper, our Occupational Therapy Apprentice, explores how to support your child with sleep challenges.
Understanding the reasons behind sleep challenges
Neurodivergent children may experience sleep difficulties for many reasons, including sensory sensitivities, anxiety, regulation differences, melatonin production challenges, medication, or irregular routines. Taking time to understand what may be contributing to a child’s sleep difficulties helps ensure that the right support is put in place.
Every child’s experience of sleep is different, which is why a thoughtful, individual approach is so important.
Building consistent and calming bedtime routines
Children benefit from predictability and structure. Establishing consistent bedtimes and wake-up times, including weekends and school holidays, helps the body recognise when it is time to sleep.
Introducing a calm wind-down period of at least one hour before bedtime can also make a significant difference. This may include:
- Dimming the lights
- Reducing or removing screens and devices
- Engaging in low-stimulation activities such as reading
These steps help ease anxiety and support a smoother transition to sleep.
Creating a sleep-friendly environment
A child’s sleep environment can strongly influence their ability to settle and stay asleep. Small adjustments can often have a big impact.
Support may include:
- Blackout curtains to reduce light sensitivity
- White noise to manage background sounds
- Comfortable, calming bedding
Keeping the bedroom free from clutter and removing distractions, particularly electronic devices, helps reinforce the bedroom as a place for rest.
Supporting regulation throughout the day
Good sleep starts during the day. Opportunities for natural light exposure, physical activity, and regular movement support the body’s natural sleep-wake cycle. Reducing screen use, especially in the evening, can also help prepare the body for rest.
During the wind-down period, regulation strategies such as deep pressure activities, relaxation, or mindfulness can help calm the nervous system and ease worries or racing thoughts.
A realistic and supportive approach
Changes to sleep often take time. Progress may be gradual, but small, consistent adjustments can lead to meaningful improvements. With the right support in place, better sleep can lead to calmer nights, improved daytime functioning, and greater well-being for the whole family.