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Helpful adjustments may include:

• keeping the bedroom dark, quiet and slightly cool
• using blackout curtains if early morning light wakes your child
• reducing clutter and visual distractions
• choosing comfortable bedding and clothing
• using white noise or a fan to mask background sounds

Some children find sensory supports helpful, such as:

• weighted blankets (if appropriate for their age and size)
• soft textures and familiar bedding
• dim or amber-coloured lighting in the evening

It can be useful to ask your child directly what helps them feel comfortable. Involving them in setting up their sleep space can also increase their sense of control and security.

Building a consistent bedtime routine

Predictable routines help signal to the brain that it is time to wind down.

Neurodivergent children often benefit from routines that are clear, consistent and repeated every evening.

A simple wind-down routine might include:

1. taking a shower or bath
2. brushing teeth and putting on pyjamas
3. dimming lights in the home
4. reading quietly or listening to calming music

Keeping the same sequence each evening helps the brain associate these activities with sleep.

It can also help to keep bedtimes and wake-up times relatively consistent, including at weekends, so the body clock remains stable.

Managing screen use before bed

Electronic devices such as phones, tablets and computers emit blue light, which can suppress the production of melatonin, the hormone that helps us fall asleep.

Evening screen use can therefore delay sleep onset and reduce sleep quality.

Research from sleep organisations suggests that turning off screens 30–60 minutes before bedtime can significantly improve sleep.

This does not necessarily mean banning devices completely. Instead, families may find it helpful to:

• switch to reading a printed book before bed
• listen to music or an audiobook instead of watching videos
• use night mode or blue-light filters on devices if needed

Creating a predictable “screen-off” time can help children transition toward sleep more easily.

Supporting relaxation before bed

Many neurodivergent children experience heightened sensory or emotional arousal in the evening. Relaxation techniques can help calm the nervous system and prepare the body for sleep.

Some simple strategies include:

Deep breathing

Slow breathing helps regulate the body’s stress response.

One example is box breathing:

• breathe in for four seconds
• hold for four seconds
• breathe out for four seconds
• hold again for four seconds

Progressive muscle relaxation

Children gently tense and relax muscle groups from head to toe, releasing physical tension.

Gentle stretching

Light stretching or simple yoga movements can help the body relax.

Mindfulness or guided imagery

Listening to a calming recording that describes a peaceful place can help shift attention away from worries.

Sensory supports

Some children feel calmer with:

• weighted blankets
• soft lighting
• quiet background sounds

Even five to ten minutes of calming activities can make a difference.

Managing worries at bedtime

For some children, bedtime is when worries become most noticeable.

Thoughts about school, friendships or the next day’s tasks may make it difficult to relax.

A simple strategy recommended by psychologists is a “worry notebook” or brain-dump routine.

Before bed, children can write down:

• things they need to remember tomorrow
• worries they have about the next day
• tasks they want to complete

This helps move those thoughts out of the mind and onto paper, reducing the feeling of needing to keep thinking about them.

Reassuring children that bedtime is safe and predictable can also reduce anxiety around sleep.

Using visual supports

Visual supports can be helpful for children who find verbal instructions difficult to remember.

Examples include:

• bedtime checklists
• visual schedules
• timers or alarms
• step-by-step routine charts

A simple visual sequence might show:

1. shower
2. brush teeth
3. put on pyjamas
4. dim lights
5. read
6. lights out

These supports encourage independence and reduce repeated reminders from adults.

Daytime habits that influence sleep

Sleep is affected by what happens throughout the entire day, not just at bedtime.

Healthy daytime habits that support sleep include:

Exposure to natural daylight

Morning daylight helps regulate the body’s internal clock.

Regular physical activity

Exercise supports deeper sleep, though intense activity right before bedtime can be stimulating.

Balanced meals

Eating regular meals helps stabilise energy levels.

Limiting caffeine

Caffeine found in tea, coffee, energy drinks and some fizzy drinks can interfere with sleep if consumed later in the day.

Tracking sleep patterns

If sleep difficulties persist, keeping a simple sleep diary can help identify patterns.

Parents might record:

• bedtime
• time taken to fall asleep
• night waking
• wake-up time
• mood or energy levels the next day

After a week or two, patterns may emerge that suggest possible triggers, such as late screen use, irregular bedtimes or environmental factors.

This information can also be useful if discussing sleep concerns with a healthcare professional.