Supporting Neurodivergent Kids to Sleep: Tips from an OT

Last week, I had the pleasure of facilitating a Sensory Submarine Sleep Workshop for the National Autistic Society Dungannon & Coalisland Branch. One of the most common concerns parents shared was sleep – falling asleep, staying asleep, or waking early. Sleep difficulties are common in neurodivergent and autistic children, but understanding why these challenges happen and how to address them can make a huge difference.

Why Neurodivergent Kids May Struggle with Sleep

Children who are neurodivergent often experience differences in:

• Sensory processing – hypersensitivity to sound, touch, light, or textures can make sleep uncomfortable.

• Regulation of arousal – difficulty winding down or self-soothing.

• Melatonin production – natural sleep hormone may be delayed.

• Routine & anxiety – changes or uncertainty can make bedtime stressful.

• Interoception – difficulty recognising tiredness cues.

  
  

These factors can lead to common sleep struggles such as difficulty falling asleep, frequent night waking, early rising, or resistance to bedtime routines.

Top 5 Sleep Tips from the Workshop

1. Stick to a Predictable Routine

• Consistency reduces anxiety and signals to the body that it’s time to sleep.

• Keep the same bedtime order and phrases nightly.

• Allow a “wind-down” period 30–60 minutes before bed.

  
  

2. Create a Sensory-Friendly Bedroom

• Dim lighting, soft bedding, and white noise can help.

• Keep the room cool, calm, and clutter-free.

• Avoid screens or overstimulating activities before bed.

  
  

3. Use Calming Sensory Strategies

• Deep pressure is grounding – weighted blankets, body socks, or pillow “sandwiches.”

• Gentle movement, stretching, or slow rocking can help regulate arousal.

• Warm baths or soft music may also aid relaxation.

  
  

4. Support Staying Asleep

• Comfort objects, familiar items, or white noise can help children self-soothe.

• If they wake, keep lights low and interaction minimal to encourage return to sleep.

  
  

5. Balance Energy During the Day

• Movement breaks, heavy work, and outdoor play help regulate energy levels.

• Avoid overstimulation close to bedtime – this can help make winding down easier.

  
  

Extra Tips

• Observe your child’s sensory preferences – what calms them vs. what alerts them.

• Track what works and adjust routines gradually.

• If sleep challenges persist, seek advice from a GP, occupational therapist, or sleep specialist.

  
  

Sleep is a vital part of your child’s development and the family’s wellbeing. By understanding sensory needs, establishing routines, and using calming strategies, you can make bedtime a calmer, more predictable, and restful experience for everyone.

If you’d like more guidance, tips, and sensory-based support, consider booking an online Sensory Submarine Sleep Consultation – we explore all of these strategies in detail and support parents to create their own personalised sleep plan.