Sleep: More Information

Neurodiversity Hub Wirral

When Does Lack of Sleep Become a Problem?

Sleep becomes a problem when it affects a young person’s daily life. Signs include: 

  • Trouble waking up in the morning 

  • Feeling tired all the time 

  • Mood changes 

  • Difficulty concentrating 

  • Irritability or changes in behaviour 

Everyone can have poor sleep sometimes. But some people are more likely to struggle due to: 

  • Genetics (it may run in families) 

  • Living in a noisy home 

  • Worrying a lot 

  • Feeling anxious or stressed 

  • Moving house or changing schools 

  • Unhelpful routines during the day or night 

  • Not doing enough during the day 

  • No wind-down time before bed 

  • A busy mind that won’t switch off 

  • Using the internet or doing stimulating activities before bed 

  • Arguments or stress around bedtime

tired person covering their eyes

What Can Help?

  • Don’t try to force sleep 

  • Stay positive 

  • Be patient—change takes time 

  • Notice small improvements 

  • Understand bedtime stalling 

  • Use visual plans and prompts to help with transitions 

  • Create a calm sleep environment: dark, quiet, and cool 

Melatonin is a natural sleep hormone. Light affects how much melatonin the body makes. Block out light in the bedroom and reduce screen time 2–3 hours before bed. Use low-light mode on devices if needed. 

Loud sounds can disturb sleep. Try earplugs or soft white noise. 

The body cools down at night. If the room is too warm, sleep may be harder. Use a thin sheet or turn down the heating. 

Check for medical reasons that may affect sleep, like pain or illness. Some medications can cause insomnia—check the label or ask a healthcare professional.

Other Sleep Difficulties

Some children and young people may: 

  • Misread social cues (like a sibling going to bed or early sunrise) 

  • Experience sensory overload from light, noise, temperature, or touch 

  • Feel anxious or low in mood 

  • Have food allergies, reflux, constipation, or neurological conditions like epilepsy 

  • Have low melatonin levels or a disrupted sleep-wake cycle (circadian rhythm) 

  • Lack a bedtime routine or struggle to switch off 

  • Refuse to go to bed 

  • Top 5 Tips for Parents to Do 

    1. Create a good sleep environment 

    1. Follow a calming nighttime routine 

    1. Use the bed only for sleep 

    1. Wake up at the same time each day 

    1. Try not to worry too much 

     

    Top 5 Tips for Parents to Watch For 

    1. Gaming or chatting online at bedtime 

    1. Diet and food choices 

    1. Use bed only for sleep 

    1. Encourage exercise during the day 

    1. Stick to routines as much as possible 

    Most importantly: take care of yourself.

  • Why Sleep Matters 

    Sleep helps the developing brain and body. It supports: 

    • Happiness 

    • Emotional regulation 

    • Attention and alertness 

    • Thinking and learning 

    • Mood 

    • Speech development 

    • Memory 

    • Motor skills 

    • Growth 

    • Concentration 

    • Planning and task focus 

    . 

    How Sleep Can Differ in Neurodivergent Children and Young People 

    Sleep can be very different for neurodivergent children and young people. Here are some common challenges and helpful ideas: 

    Understanding Day and Night 

    Some children may not understand when it’s daytime or bedtime. A visual timetable can help show when it’s time to sleep

  • Hunger 

    Some children may feel hungry before bed. An evening snack might help. Use communication aids to help them express hunger. For children who don’t feel hunger, a food timetable may help reduce nighttime hunger. 

     

    Food Sensitivities 

    Neurodivergent children may be more sensitive to: 

    • Certain foods 

    • Additives 

    • Caffeine 

    These can make it harder to sleep