Sleep Difficulties in Neurodivergent Children: Understanding, Causes, and Management
- NSC
- Jul 19
- 5 min read
Sleep difficulties are a significant issue for neurodivergent children and their families. Research shows that 50–80% of autistic children experience sleep disorders, compared to 9–50% of neurotypical children (1). For children with Sensory Processing Disorder, these challenges can be even more complex. Overstimulation, sensory sensitivities, and difficulty calming down can make bedtime especially difficult.
As an allied health professional and a parent of a non-verbal child with severe autism, ADHD, and sensory processing disorder, I have struggled with my daughter’s sleeplessness for the past 12 years. Over time, I’ve gradually learned ways to improve her sleep. This article aims to help other parents of neurodivergent children understand the effects, causes, and management of sleep difficulties.
Effects of Sleeplessness
Lack of sleep has negative effects on brain structure, connectivity, behaviours, cognition, and mental health, and these effects can last well into the future. Even if the immediate impact seems minor, it can accumulate over time and may become permanent if the sleep issues are not addressed. In the long term, this could lead to irreversible health issues in adulthood after just two years of persistent sleep problems (2).
Neurodivergent children often experience less REM sleep than neurotypical children, meaning they may miss out on important benefits like learning and memory consolidation. Deep sleep also supports the brain’s detox process and helps regulate neurotransmitters like serotonin and dopamine. Poor sleep, therefore, can worsen memory, mood, and overall mental health challenges.
Causes of Sleep Difficulties
There are many possible reasons why neurodivergent children struggle with sleep. These include genetic factors, co-occurring conditions, and specific characteristics related to their neurodivergence. Here are some common causes:
Sensory sensitivities that keep the body alert and prevent relaxation
Naturally poorer sleep quality, often seen in ADHD and Autism
Light sensitivity that leads to reduced daylight exposure and a disrupted circadian rhythm
Iron deficiency and dopamine irregularities, linked to restless leg syndrome (3)
Breathing-related sleep disorders
Genetic mutations affecting melatonin, leading to a “flat melatonin curve,” where the body does not feel tired at night but may feel sleepy during the day or upon waking (4)
Disruptions to melatonin secretion and circadian rhythm regulation
Co-occurring conditions common in neurodivergent individuals, such as anxiety, depression, and gastrointestinal issues (5)
Although there is overlap between the sleep issues experienced by autistic and ADHD children, each group can have unique challenges. Autistic individuals tend to get less REM sleep than neurotypical (allistic) people. While neurotypicals spend about 25% of their sleep time in REM, autistic individuals spend only about 15%. This means autistic children may need more total sleep to receive the same cognitive benefits (4).
Autistic individuals are also more likely to experience insomnia—difficulty falling or staying asleep—and to have genetic differences that affect melatonin regulation and circadian rhythm. In fact, autistic children are nearly twice as likely to experience sleep issues as allistic children.
Recommendations
1./ Sleep Hygiene
Sleep hygiene refers to all the habits and routines that support healthy sleep and regulate your body’s sleep cycles. Just like brushing your teeth keeps your mouth healthy, sleep hygiene is vital for maintaining brain health, hormone balance, and a functioning circadian rhythm.
Poor sleep hygiene can result in poor sleep quality, brain inflammation, hormonal imbalances, and difficulty waking in the morning. For neurodivergent individuals—who often have more sensitivities and a higher risk of sleep disorders—maintaining sleep hygiene is especially important.
Examples of good sleep hygiene:
Sleep in a cool, dark, and quiet room
Avoid screens at least two hours before bed
Skip caffeine and naps after 2 p.m.
Exercise regularly, but not within two hours of bedtime
Go to sleep and wake up at the same time every day
Avoid alcohol and heavy meals two hours before bed
2./ Sleep Routine
A sleep routine refers to the regular steps taken before bedtime, such as showering, brushing teeth, and putting on pajamas. It’s important that these actions happen consistently every night.
From my experience, a sleep routine is especially helpful for my neurodivergent child who may not understand the concept of time. When certain activities—like reading a book—happen every night, it helps them associate that task with bedtime.
Why a routine matters:
Sleep routines signal the brain that it’s time to prepare for sleep. This is especially useful for autistic and ADHD individuals, who often experience delayed melatonin production. While neurotypicals might feel sleepy just by getting into bed, neurodivergent brains may need more cues.
Ideas to include in a sleep routine:
A warm bath or shower before bed
A comforting self-care routine
Using calming essential oils (e.g., lavender)
Reading for 30 minutes
Listening to soothing music
Avoid making too many changes at once—this can be overwhelming. Start small and build gradually. The goal is to create a calming, repeatable routine that prepares the body for sleep.
3./ Sleep Stimulus Control
Sleep stimulus control helps reinforce the connection between the bed and falling asleep. Many people, especially children, associate bed with wakeful activities like watching videos or using social media, which can delay sleep.
This technique is especially useful for neurodivergent individuals with delayed melatonin production. It helps train the brain to connect the bed with sleepiness, not alertness.
Why it’s important: For autistic and ADHD children, priming the brain to sleep is essential. Encouraging your child to use the bed only for sleep helps strengthen this connection, though it may take time and consistency.
Sleep stimulus control tips:
Don’t watch the clock—turn it away from the bed
Avoid phones and screens while in bed
Avoid falling asleep in other rooms (like a recliner or couch)
Only go to bed when feeling sleepy
4./ Nutrition and Sleep
What your child eats before bed can affect how easily they fall and stay asleep. Offer light, sleep-friendly snacks—like bananas, warm milk, or wholegrain toast. Avoid sugary foods, caffeine, or heavy meals close to bedtime.
Encourage your child to stay hydrated during the day but reduce fluid intake just before bedtime to minimize nighttime awakenings.
5./ Seeking Professional Help
If your child continues to have ongoing sleep problems—such as chronic insomnia, frequent night terrors, or signs of sleep apnoea—it’s important to consult a paediatrician who can prescribe short or long-acting Melatonin with/ without other medications for other medical condition such as ADHD or anxiety to improve your child sleep.
A sleep assessment can help identify underlying causes and guide you toward tailored solutions. In some cases, your child may need to undergo a sleep study in a hospital setting. This allows professionals to monitor their sleep throughout the night and determine whether conditions like sleep apnoea are present or identify other medical contributors to sleeplessness.
Final Thoughts
Sleep difficulties in neurodivergent children are common, but they’re also manageable. By understanding the causes and implementing supportive strategies, you can help your child get the restful sleep they need to grow, learn, and feel their best. It may take time, patience, and some trial and error, but progress is possible. With consistency, you can ease your child’s anxiety, reduce behaviours challenges, and support their cognitive development in the long run.
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Author: Hugh Vo (Registered Nurse, NDIS Support Coordinator)
References
(2) https://www.verywellmind.com/for-optimal-brain-function-kids-need-better-sleep-6500627?
(5) https://pubmed.ncbi.nlm.nih.gov/30053632/
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