Physical wellbeing in neurodivergent children and young people
Sleep: The foundation of physical and mental health
Sleep is one of the most important contributors to both physical and mental wellbeing. Research from the NHS and the National Institute for Health and Care Excellence (NICE) shows that sleep difficulties are significantly more common in neurodivergent children and young people.
Good sleep supports:
- mood regulation
- concentration and memory
- emotional resilience
- immune function and physical health
Poor sleep can make many challenges more difficult, including anxiety, irritability and difficulties with attention.
Strategies to support healthy sleep
Helpful approaches include:
- maintaining consistent bedtimes and wake-up times
- creating a calm bedtime routine
- keeping bedrooms cool, dark and quiet
- reducing screen use and blue light at least 30–60 minutes before bed
Some teenagers with ADHD or sensory sensitivities may benefit from structured wind-down routines, such as reading, listening to calming music or using a visual timer to signal bedtime.
Even small changes to sleep routines can have a significant impact on wellbeing.
Physical activity and movement
Regular physical activity benefits both physical health and emotional wellbeing. Exercise has been shown to improve mood, reduce stress hormones and support sleep quality.
Benefits of physical activity include:
- improved cardiovascular health
- reduced anxiety and stress
- increased energy and concentration
- improved sleep quality
Activities do not need to be highly structured or competitive. Many neurodivergent children and young people prefer predictable, low-pressure activities rather than large team sports.
Examples might include:
- swimming during quieter sessions
- cycling
- walking or hiking
- yoga or stretching
- dance or movement-based activities
Encouraging children and young people to find activities they genuinely enjoy makes it more likely that they will continue them long term.
Nutrition and hydration
Nutrition plays an important role in maintaining energy levels, mood and concentration.
A balanced diet supports:
- stable energy throughout the day
- brain function and attention
- emotional regulation
However, some neurodivergent children and young people experience:
- sensory sensitivities to food textures or smells
- strong food preferences
- restricted eating patterns
In these situations, gradual and supportive approaches are more effective than pressure or conflict around food.
Helpful strategies may include:
- offering regular small meals or snacks rather than larger meals
- providing a range of foods without forcing them
- encouraging hydration throughout the day
- involving young people in meal planning or preparation
For example, allowing a teenager to choose meals from a small selection of options can support autonomy while maintaining variety.
