08/09/2026
🌙 Supporting Better Sleep for Children with ASD & ADHD
Sleep can be HARD for neurodivergent children.
Their brains may stay busy long after their body is ready for bed, and sensory sensitivities, anxiety, routines and regulation can all play a part.
Here are some simple things that may help support a healthier sleep routine:
📚 Homework earlier & not in the bedroom
Try to keep the bedroom associated with calm, relaxation and sleep, rather than work and stimulation.
🏃♀️ Daily physical activity
Movement during the day can help children regulate their energy levels and support sleep at night. Find activities they enjoy — it doesn’t have to mean organised sport.
☀️ Daily sunlight
Getting outside during the day and experiencing natural daylight can help support the body’s natural sleep-wake rhythm.
💧 Stay well hydrated
Encourage regular drinks throughout the day. Try to avoid having lots of fluid immediately before bed if night-time trips to the toilet are an issue.
🌡️ Keep the bedroom comfortable
A bedroom that’s too hot can make settling and staying asleep harder. Around 16–18°C is often suggested as a comfortable sleeping temperature, but follow your child’s individual needs.
🍽️ Healthy eating habits
Regular, balanced meals can support energy and regulation throughout the day. Try to avoid very heavy meals or lots of sugary foods close to bedtime.
📱 Watch evening stimulation
Screens, gaming and exciting activities can make it harder for some children to wind down. A predictable transition into bedtime can be much more helpful.
🤍 White or brown noise
For children who are sensitive to unpredictable sounds, consistent background noise may help mask distractions. For others, silence may be preferable — it’s about finding what works for your child.
And perhaps most importantly…
💚 Remember: bedtime behaviour isn’t always “bad behaviour.”
A child who is bouncing around at 10pm may not be choosing to be difficult. Their nervous system may simply be struggling to switch from alert to relaxed.
Rather than asking “Why won’t they go to sleep?”
try asking:
“What might their brain or body need to feel calm enough to sleep?” 🌙
Every child is different, especially when it comes to ASD and ADHD. There isn’t one perfect bedtime routine — it’s about finding the combination of structure, sensory support and calming strategies that works for your child.
💚 Coaching Young Minds
supporting children to understand their emotions, develop regulation strategies and feel more confident in themselves.
If sleep difficulties are persistent or significantly affecting your child’s wellbeing or daily life, speak to your GP or another appropriate healthcare professional.
