Sleep: Getting Started
Neurodiversity Hub Wirral
Many children with a neurodevelopmental condition may experience sleep problems at some point.
Sleep helps the brain work well and supports overall health. It also helps the body grow and develop. Poor sleep can lead to health issues and affect memory, attention, mood, and energy. Children who sleep poorly may feel more anxious and struggle to focus. They may also have more accidents, show challenging behaviour, and perform poorly at school. Sleep problems can affect family time and relationships.
Children need enough sleep to stay active and alert during the day. Sleep needs change as children grow. Each child is unique, so some may need more or less sleep than others. Sleep supports health, learning, and development. Daytime naps can help young children avoid becoming overtired, but long naps close to bedtime may make it harder to fall asleep.
Why Do We Sleep?
To restore and refresh the body and brain
To clear the mind and process daily events
To regulate emotions
After good sleep, we feel alert and ready
After poor sleep, we may feel tired and irritable or appear Hyperactive!
Poor sleep makes it harder to concentrate and learn
Sleep Requirements
Sleep is as important as eating, drinking, and breathing. Poor sleep lowers the body’s ability to handle pain.
Here are some sleep needs:
Adults: 7 to 9 hours
Giraffes: 2 hours
Dolphins: 10 hours
Tigers: 16 hours
Bats: nearly 20 hours (they sleep during the day)
Children’s sleep needs change as they grow. and the amount of sleep that each child needs is individual
Setting regular sleep and wake times helps children and teenagers follow a healthy sleep routine.
Sleep needs by age:
Pre-schoolers (3–5 years): 10 to 13 hours
School-age children (6–13 years): 9 to 11 hours
Teenagers (14–17 years): 8 to 10 hours
Adults (18+ years): 7 to 9 hours
Children’s natural sleep and wake times (called their chronotype) change with age. As they grow, they tend to fall asleep and wake up later. This shift is normal and peaks in the early twenties.
Understanding these changes helps balance sleep needs with daily routines.
🔗 Back-to-school sleep tips – National Sleep Foundation (NSF)
Model Good Sleep Habits
Help each family member by showing healthy bedtime routines and sleep habits during the day and night. Children and teens need to understand why sleep matters and the biological challenges that come with puberty mean they are not alone experiencing sleep difficulties.
During the Day
Spend time in natural light, especially in the morning
Aim for 30 minutes of physical activity (like outdoor play)
Eat meals at regular times
At Night
Avoid stimulants like sugary foods, some medicines, and caffeine before bed
Follow a calming bedtime routine
Put away devices an hour before bed
Create a sleep-friendly environment
Sleep Cycles
The first part of the night includes deep sleep. This is when the brain processes most of the day’s events. Sleep becomes lighter as the night goes on.
Our body has an internal system that controls sleep and wakefulness over 24 hours. This is called the circadian rhythm. We feel more awake when it’s light and sleepier when it’s dark. Age and genetics affect whether someone is a “morning person” or a “night owl.”
🔗 What is a circadian rhythm – National Sleep Foundation (NSF)
In early childhood, sleep cycles get longer with age. At age three, sleep cycles last about 60 minutes. By age five, they reach the adult length of about 90 minutes.
Sleep and Neurodivergent Children and Young People
Sleep problems are common for neurodivergent children and young people. Research shows that over 50% of children who are autistic experience at least one type of sleep disturbance. This number is even higher for children with a dual diagnosis of Attention Deficit Hyperactivity Disorder (ADHD). As a result, parents often notice more challenging behaviours during the day, such as difficulty paying attention and coping with stress. Poor sleep affects the whole family and can strain relationships.
Many neurodivergent children find it hard to notice the signs that it’s time for bed. They may not realise it’s bedtime, may not start getting ready, or may not produce enough melatonin to feel sleepy.
Sleep problems can increase traits like hyperactivity and repetitive behaviours.
Common Sleep Difficulties
Trouble falling asleep or staying asleep
Waking often during the night and struggling to fall back asleep
Waking very early in the morning
Misreading social cues (like a sibling going to bed or early sunrise in summer)
Sensory overload from light (such as blue light from screens), noise (like certain sounds or white noise), room temperature, or touch
Feeling anxious, unable to relax, or having a low mood
Physical discomfort from food allergies, reflux, constipation, or neurological conditions like epilepsy
Low melatonin levels and a disrupted sleep-wake cycle (also called the circadian rhythm)
No bedtime routine, busy thoughts, or refusal to go to bed
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Causes of Disrupted Sleep in Neurodivergent Children
Sensory Needs and Sleep
What may help:
A sleeping bag for gentle pressure
A warm (not hot) water bottle
Soft white noise at a low volume
A dim night light
Soft flannel sheets without scratchy textures or tags
Calming smells like lavender during bath time
A smooth mattress
Blackout blinds to block light
It may take weeks to notice patterns. Be aware of changes in routine due to school days or holidays.
Some children and young people cannot express when they feel tired. Watch for body language or behaviours that show fatigue
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Building a Calming Bedtime Routine
Find out what helps the child or young person relax before bed. Can these activities become part of their regular evening routine?
Think about which activities might make sleep harder. Can you replace them with calming ones?
Some people worry more at night because daytime distractions are gone. Mindfulness and relaxation strategies—like paced breathing or progressive muscle relaxation—can help calm the body and mind. Support the child or young person to use emotional regulation strategies during the day to reduce nighttime worries.
Teach a variety of soothing strategies, such as:
Mindfulness
Breathing exercises
Gentle massage
Bedtime stories
Relaxing music
Introduce these slowly. Make sure the child or young person feels comfortable before adding them to the bedtime routine.
If physical health issues (like pain or sleep apnoea) affect sleep, speak with a General Practitioner (GP) or healthcare professional
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Understanding the Need for Sleep
Some children and young people may not understand why sleep is important. They may not notice signals from their body or connect bedtime with the need to rest. Social stories can help explain the biological need for sleep.
A social story or visual schedule can also explain the evening routine. Knowing what steps to follow before bed can help the child feel calm and safe.
Encourage the whole family to follow a calming evening routine. This helps the child or young person feel included and learn by example.
Changes in daily routines—like school holidays or returning to school—and new demands (like learning new skills) can affect sleep. Work with the child or young person to create a new routine that meets their current needs and helps them feel secure.
Weighted Blankets
Sleep problems—like trouble falling asleep or waking during the night—are common in children with neurodevelopmental conditions. Some people suggest using weighted blankets to help improve sleep. But online information about weighted blankets can be confusing.
This factsheet gives a short summary of current research on weighted blankets and sleep. It does not replace advice from healthcare professionals. We hope it helps parents and carers decide if a weighted blanket might be right for their child.
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Avoiding Caffeine
Caffeine is a stimulant. It can make it harder to fall asleep, especially if consumed late in the day. Caffeine is found in:
Cola drinks
Energy drinks
Cold remedies
Chocolate and Hot Chocolate
Tea
Ice cream
Check food and drink labels to avoid hidden caffeine
Sleep Matters for Parents Too
Getting enough sleep helps with mental health. It also gives you a break from stress. Creating good sleep routines for your child can help you relax and sleep better too.
This may be harder with babies and young children. But even with older children, you might benefit from a short nap during the day while they are at school.
How Did You Sleep Last Night?
Most parents manage some tiredness. But if you feel low, irritable, or overwhelmed, you may need more sleep or rest.
Tips for Rest:
Rest when your child sleeps.
Set an alarm if you're worried about sleeping too long.
Try going to bed early for one week.
Do something calming before bed, like taking a warm bath.
Ask your partner, friends, or family for help.
Invite someone to stay and support you for a few days.
Sometimes it’s hard to sleep when your child finally does. You may feel too stressed to relax. That’s okay—resting still helps.
Support Services
If you care for a child with disabilities, you may be eligible for community care or respite services. These services can give you time to rest and recharge.
🔗 Find out more about sleep and support for parents – National Autistic Society
