What Else Can I Try?

If your child is struggling to sleep, the following ideas could be helpful:

• Get in touch with parent support groups for children with similar additional needs to your child. This can be a good way to share challenges and find out how others cope.
• Keep a sleep diary – this can help you spot patterns. Are there some events, foods activities that make for better or worse nights for your child? Your child may be especially sensitive to sights, sounds, feelings and sensations.
• Make sure they are not hungry or thirsty before bed. Avoid sugary or caffeinated snacks or drinks, especially in the evenings.
• If sleep issues have been ongoing, they’re likely to affect your wellbeing. If you’re still struggling, reach out to any team member working with your family for additional help, or contact Just One Number for advice.

Diet & Sleep

Diet can be a factor in children and young people's sleep difficulties, without even realising it. Eating habits, including the amount and type of food your child consumes before bed, can have a negative effect on their sleep and lead to night-time disruptions.

Overstimulation

Eating and drinking late at night can negatively affect your child's sleep as their stomach begins to digest food which can feel uncomfortable as they try to sleep. A light healthy snack an hour before bedtime such as wholegrains or fruit and vegetables will not affect sleep as much.  

Drinking caffeinated drinks or consuming foods with caffeine in them late in the day can stimulate your child's nervous system which stops the body from naturally relaxing at night. Caffeine can be found hidden in lots of foods like hot chocolate and chocolate bars. 

Encourage your child to stay hydrated throughout the day but try not to let them drink 1 to 2 hours before bedtime. This can help to avoid sleep disruptions during the night.

Melatonin

Melatonin is the natural hormone made by your body and released at bedtime to encourage you to feel less alert and ready for sleep. Some neurodivergent young people can have an irregular release of melatonin which can mean they do not produce it at the right times of the day, causing sleep difficulties.

Melatonin can be found in certain 'sleep-friendly' foods, but more research needs to be done on the amounts and the impact on sleep. Foods with a naturally rich source of melatonin can include:

• Bananas
• Almonds
• Fish
• Warm milk
• Honey

Find out more about melatonin here

Creating the Right Environment

It's important to provide a room where your child feels calm and relaxed. You could try using some of these strategies to help them get a good night's sleep:

• Close curtains / use blackout blinds at night time to make the room dark. Open curtains during the daytime.
• Play ‘white noise’ (there are apps and toys for this) or relaxing music through the night.
• Think about how you could reduce noise - use a thick carpet or rug, or move your child's bed away from the wall if there is noise on the other side. Let your child use earplugs if they are comfortable wearing them, or block out noise by listening to music through headphones.
• Tucking in bedding can help children to feel safe and secure, and stops duvets or blankets coming off in the night.
• Remove distractions, such as electric devices near the bed and pictures on the wall (unless your child finds these relaxing).
• Remove labels from bedding and night clothes which your child might find uncomfortable.
• Use scented oils that your child finds relaxing.
• Memory foam mattress toppers and pillows could help them feel more comfortable in bed
• Paint the walls a colour that your child likes - soft blue and green are often suggested as relaxing colours.
• Using a sensory projector can help your child doze off as they follow the shapes, although some neurodivergent children could find this over-stimulating.
• Weighted blankets can be helpful for some children, but always check the guidelines to get the correct weight for your child.

Oversleeping

While many children and parents struggle with lack of sleep, it can also be a problem if your child sleeps too much.

If the additional stress of coping with neurodiversity leads to exhaustion, children might tend to oversleep or need excessive naps during the day - a condition known as hypersomnia.

You could try:

• Making sure they have a consistent sleep schedule and wake up at the same time every day.
• Encouraging them to take part in physical activity during the day, as this can help to regulate sleep patterns.