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Getting a good night's sleep

Sleep challenges are common among children with SEND. Every child is unique, so not every strategy will work for everyone — but small, consistent steps can make a big difference. This guide offers practical, evidence‑informed suggestions you can try at home.

Why Sleep Can Be Difficult for Children With SEND

Children with SEND may struggle with:

  • Difficulties regulating sensory input
  • Anxiety or heightened emotional arousal
  • Challenges understanding routines
  • Medical or developmental conditions (e.g., autism, ADHD, cerebral palsy)
  • Communication differences that make them unable to express discomfort or needs
  • Medication side effects

Understanding your child’s underlying needs helps tailor support.

Key Strategies to Support Better Sleep from Hampshire CAMHS

 

Sleep challenges can be exhausting. You are not alone — and progress often comes gradually. Celebrate small wins and adapt the guidance below to suit your child’s unique needs.

Children often sleep better when they know what to expect.

Tips:

  • Keep the bedtime routine calm, consistent, and 15–30 minutes long.
  • Use visual schedules, timers, or simple pictures to show each step (bath → pyjamas → story → lights off).
  • Give gentle countdowns: “10 minutes until bath,” “5 minutes until story.”

Children often sleep better when they know what to expect.

Tips:

  • Keep the bedtime routine calm, consistent, and 15–30 minutes long.
  • Use visual schedules, timers, or simple pictures to show each step (bath → pyjamas → story → lights off).
  • Give gentle countdowns: “10 minutes until bath,” “5 minutes until story.”

Many children with SEND are sensitive to sensory stimuli.

Consider:

  • Lighting: Use dim lights or coloured lamps; avoid overhead lights.
  • Noise: Try white noise, calming music, or noise‑reducing headphones before bed.
  • Temperature: Keep the room cool but not cold (around 18–20°C).
  • Bedding: Weighted blankets, soft textures, or familiar smells may help — but only if safe and appropriate for your child.
  • Limit distractions: Remove stimulating toys or screens from the sleep space.

 

 

Many children with SEND are sensitive to sensory stimuli.

Consider:

  • Lighting: Use dim lights or coloured lamps; avoid overhead lights.
  • Noise: Try white noise, calming music, or noise‑reducing headphones before bed.
  • Temperature: Keep the room cool but not cold (around 18–20°C).
  • Bedding: Weighted blankets, soft textures, or familiar smells may help — but only if safe and appropriate for your child.
  • Limit distractions: Remove stimulating toys or screens from the sleep space.

 

 

Screens affect melatonin (the sleep hormone).

Recommendations:

  • Aim for no screens for at least 60 minutes before bed.
  • Avoid high‑energy activities late in the evening.
  • Choose relaxing alternatives: reading together, puzzles, colouring, gentle movement.

Screens affect melatonin (the sleep hormone).

Recommendations:

  • Aim for no screens for at least 60 minutes before bed.
  • Avoid high‑energy activities late in the evening.
  • Choose relaxing alternatives: reading together, puzzles, colouring, gentle movement.

Children’s body clocks learn from repetition.

  • Keep the same bedtime and wake time, even on weekends.
  • Changes should be gradual — 10–15 minutes earlier every few days.

Children’s body clocks learn from repetition.

  • Keep the same bedtime and wake time, even on weekends.
  • Changes should be gradual — 10–15 minutes earlier every few days.

Children with SEND may need extra support to relax.

Try:

  • Deep‑pressure activities (hugs, squeezes, using a body pillow)
  • Calm breathing games
  • Gentle stretches
  • A warm bath
  • A “worry box” for anxious thoughts before bed

Children with SEND may need extra support to relax.

Try:

  • Deep‑pressure activities (hugs, squeezes, using a body pillow)
  • Calm breathing games
  • Gentle stretches
  • A warm bath
  • A “worry box” for anxious thoughts before bed
  • Avoid caffeine or sugar in the evening (including chocolate).
  • Offer a small snack if hunger disrupts sleep (banana, toast, yoghurt).
  • If your child takes medication, ask your health professional how timing may affect sleep.
  • Avoid caffeine or sugar in the evening (including chocolate).
  • Offer a small snack if hunger disrupts sleep (banana, toast, yoghurt).
  • If your child takes medication, ask your health professional how timing may affect sleep.

Some children develop strong attachments to certain sleep conditions (e.g., needing a parent present).

Helpful approach:

  • Support gradual withdrawal: sit near the bed → at the door → outside the room.
  • Offer a comfort item such as a soft toy or weighted item (if safe).

Some children develop strong attachments to certain sleep conditions (e.g., needing a parent present).

Helpful approach:

  • Support gradual withdrawal: sit near the bed → at the door → outside the room.
  • Offer a comfort item such as a soft toy or weighted item (if safe).

For some children, targeted tools can be especially helpful:

  • Visual timetables
  • Social stories explaining bedtime
  • Timers to make transitions predictable
  • Sensory strategies (e.g., brushing protocols, fidget tools before bed)
  • Communication aids for children who can’t verbalise discomfort

For some children, targeted tools can be especially helpful:

  • Visual timetables
  • Social stories explaining bedtime
  • Timers to make transitions predictable
  • Sensory strategies (e.g., brushing protocols, fidget tools before bed)
  • Communication aids for children who can’t verbalise discomfort

Sleep diaries can reveal patterns.

Track:

  • Bedtime/wake times
  • Routines used
  • Behaviour during the night
  • Sensory issues or meltdowns
  • Food, screen time, exercise

Patterns often point toward manageable changes.

Free sleep diary

Sleep diaries can reveal patterns.

Track:

  • Bedtime/wake times
  • Routines used
  • Behaviour during the night
  • Sensory issues or meltdowns
  • Food, screen time, exercise

Patterns often point toward manageable changes.

Free sleep diary

Reach out to a GP, paediatrician, SEND nurse, or occupational therapist if:

  • Sleep problems persist despite routine changes
  • Your child snores heavily or stops breathing during sleep
  • Sleep issues cause significant daytime difficulties
  • You suspect medical or sensory issues affecting rest

Reach out to a GP, paediatrician, SEND nurse, or occupational therapist if:

  • Sleep problems persist despite routine changes
  • Your child snores heavily or stops breathing during sleep
  • Sleep issues cause significant daytime difficulties
  • You suspect medical or sensory issues affecting rest

Cerebra's dedicated sleep service is here to help you support your child to get a better night's sleep.

Cerebra's Sleep Tips booklet introduces and explains different techniques for you to try that may improve your child's sleep. It covers ten main topics including bedtime routines, daytime napping, comfort objects and moving bedtime backwards or forwards. It gives lots of illustrated hints and tips for putting the techniques into practice.

Alongside their Sleep Tips booklet, they also offer one-to-one support. This involves completing an application form for your child and two weeks’ worth of sleep diaries which they'll send out to you as long as you come under their criteria for support.

Contact the Sleep Team at Cerebra to see how they can help you

Cerebra's dedicated sleep service is here to help you support your child to get a better night's sleep.

Cerebra's Sleep Tips booklet introduces and explains different techniques for you to try that may improve your child's sleep. It covers ten main topics including bedtime routines, daytime napping, comfort objects and moving bedtime backwards or forwards. It gives lots of illustrated hints and tips for putting the techniques into practice.

Alongside their Sleep Tips booklet, they also offer one-to-one support. This involves completing an application form for your child and two weeks’ worth of sleep diaries which they'll send out to you as long as you come under their criteria for support.

Contact the Sleep Team at Cerebra to see how they can help you

Why Children With ADHD Often Struggle With Sleep

Many children with ADHD find sleep difficult, and this can be frustrating for both them and their families. These sleep challenges are linked to the way their brains work, which can make it harder to relax, switch off, and fall asleep at night.

Here are some of the most common reasons:

Their Body Clock Works Differently

Some children with ADHD have a delayed sleep-wake cycle, meaning their bodies naturally feel awake later in the evening. Even when it’s bedtime, they may still feel full of energy.

Busy Minds and Restlessness

Children with ADHD often have racing thoughts or an overactive brain, especially at night. This makes it harder to wind down, lie still, and drift off to sleep.

Anxiety, Sensory Needs, or Other Conditions

It’s common for children with ADHD to also experience:

  • Anxiety or worries at bedtime
  • Sensory sensitivities, such as being bothered by noise, light, textures or blankets
  • Other conditions like low mood or emotional difficulties

All of these can make bedtime feel uncomfortable or stressful.

Medication Effects

For some children, ADHD medication (especially stimulants) can interfere with sleep or make it harder to fall asleep if taken too late in the day. Medication timing may need adjusting by a healthcare professional.

Difficulty Switching From Active to Calm

Children with ADHD often find transitions challenging. Moving from busy evening activities to a quiet bedtime routine can be especially difficult without clear structure and support.

Physical Restlessness

Some children experience restless legs or frequent movements during sleep. This can wake them up or make it harder to get comfortable.

Tips From CAMHS

 

How Poor Sleep Affects the Day

When a child doesn’t get enough sleep, their daytime ADHD symptoms can become stronger. This may look like:

  • More difficulty concentrating
  • Increased impulsivity
  • Irritability or emotional ups and downs
  • Struggles with school, friendships, or behaviour

This can create a cycle where poor sleep makes ADHD symptoms worse, and worsening symptoms make bedtime even harder.

Why Children With ADHD Often Struggle With Sleep

Many children with ADHD find sleep difficult, and this can be frustrating for both them and their families. These sleep challenges are linked to the way their brains work, which can make it harder to relax, switch off, and fall asleep at night.

Here are some of the most common reasons:

Their Body Clock Works Differently

Some children with ADHD have a delayed sleep-wake cycle, meaning their bodies naturally feel awake later in the evening. Even when it’s bedtime, they may still feel full of energy.

Busy Minds and Restlessness

Children with ADHD often have racing thoughts or an overactive brain, especially at night. This makes it harder to wind down, lie still, and drift off to sleep.

Anxiety, Sensory Needs, or Other Conditions

It’s common for children with ADHD to also experience:

  • Anxiety or worries at bedtime
  • Sensory sensitivities, such as being bothered by noise, light, textures or blankets
  • Other conditions like low mood or emotional difficulties

All of these can make bedtime feel uncomfortable or stressful.

Medication Effects

For some children, ADHD medication (especially stimulants) can interfere with sleep or make it harder to fall asleep if taken too late in the day. Medication timing may need adjusting by a healthcare professional.

Difficulty Switching From Active to Calm

Children with ADHD often find transitions challenging. Moving from busy evening activities to a quiet bedtime routine can be especially difficult without clear structure and support.

Physical Restlessness

Some children experience restless legs or frequent movements during sleep. This can wake them up or make it harder to get comfortable.

Tips From CAMHS

 

How Poor Sleep Affects the Day

When a child doesn’t get enough sleep, their daytime ADHD symptoms can become stronger. This may look like:

  • More difficulty concentrating
  • Increased impulsivity
  • Irritability or emotional ups and downs
  • Struggles with school, friendships, or behaviour

This can create a cycle where poor sleep makes ADHD symptoms worse, and worsening symptoms make bedtime even harder.

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