Sleep difficulties and children with additional needs

If you have a child with additional needs and sleep issues, bedtime can often feel overwhelming. Sleep is essential for everyone’s physical, mental, and emotional well-being — and when it is disrupted, the whole family feels the impact.

Being a parent carer of a child or young person with sleep difficulties can be exhausting and isolating. In fact, research shows that 40–80% of children and young people with autism experience sleep problems. Many other children with additional needs face similar challenges.

Children with additional needs may struggle with sleep for a range of reasons, including:

• Physical discomfort
• Medical issues
• Sensory sensitivities
• Difficulty self-settling
• Learning difficulties
• Frequent hospital stays
• Behavioural concerns

Why sleep matters

Sleep helps the brain process memories, clear toxins, and release key chemicals that regulate mood, learning, and growth. Important chemicals include:

• Serotonin – stabilises mood and promotes well-being
• Acetylcholine – supports memory, learning, and attention
• Melatonin – regulates the sleep-wake cycle
• Growth hormone – aids physical growth and tissue repair

Being sleep deprived for any parent or carer is tough and frequently it can impact on relationships within the home. It is not uncommon for parents to suffer with depression, low mood and emotional burnout.

The impact on the child who does not get enough sleep can show in different ways and some of the affects of lack of sleep are shown below:

• Distressed behaviours
• Poor concentration and ability to learn
• Daytime sleepiness or hyperactivity
• Impact on physical growth

How much sleep does a child need?

Each child is different, but general sleep needs by age are often available in guide charts. Use these as rough guidelines rather than fixed rules.

Age	Average daytime nap	Average nighttime sleep
3 months	5 hours	10 hours
12 months	2.5 hours	11.5 hours
3 years	1 hour	11 hours
6 years	None	10.5 hours
9 years	None	10 hours

Things that can affect your child’s sleep

Every child is different with a different set of needs. There are a variety of ways that the individual needs of your child can impact their sleep.

Anxiety – if your child is anxious, it may impact their sleep. For example, if they wake up during the night, they may panic at being alone and need reassurance.

Sensory sensitivities – consider if this may be having an impact on their sleep, and ways to support this.

Light – is the room dark enough? Is the room too dark? Consider getting black out blinds, using a night light or leaving the door ajar.

Sound – some children are very sensitive to sound which can keep them up at night. You may find having white noise in the background or playing an audiobook quietly in the background may help.

Texture/clothing – certain textures of clothing may be distressing for your child. A common issue is that clothing labels can irritate their skin. Removing labels or experimenting with different fabrics may help your child settle down to sleep.

Food sensitivities – some children are more sensitive to foods like sugar, caffeine and additives which keep people awake. Avoid giving your child these types of foods and drinks before bedtime.

Hunger – if can be difficult to sleep when you are hungry. We would recommend a non-sugary snack. Slow releasing carbohydrates and dairy such as a plum, banana or yogurt can help prepare children for sleep.

Feeling overstimulated – your child may be feeling overstimulated. Try tidying up their bedroom and avoid playing stimulating games or reading stimulating books before bed.

Lack of routine – sticking to the same routine, even if you do not think it is working, is beneficial to children. Your child will know what to expect at bedtime and it will help prepare them to unwind. Explain to your child what is going to happen and what you expect of them in a way they will understand.

Toileting – if your child wears nappies or pull ups at night, and needs changing, this may be affecting their sleep. Try and disturb them as little as possible. If their nappy or pull up is full and leaks, this may also disturb them. Children may also be disturbed if they need to use the toilet. If this is an issue, try limiting drinks late in the day.

Tips for Parent/Carers 

Keeping a Sleep Diary

A sleep diary can help identify patterns and pinpoint what might be disrupting your child’s sleep. Tips for using one effectively:

• Keep it beside your bed and jot things down immediately.
• If your child stays elsewhere (e.g., with another parent or in respite), ask them to fill it in too and mark where they slept.
• Be honest — note every waking period.
• Use a typical two-week period, not times like Christmas when routines are disrupted.
• If your child understands, involve them in completing it.

After two weeks, look for patterns:

• Is falling asleep taking more than 30 minutes?
• Are there repeated wakings during the night? Is there a pattern?
• Is your child waking at the same time daily?
• Are naps during the day helping or hindering night-time sleep

There are numerous sleep diary templates on the intranet,  the sleep charity is clear and easy to complete.

What Can You Do at Home to Improve Sleep?

Establishing a routine and making simple environmental changes can really help. Here are some ideas on relaxation to try when winding down to go to sleep.

Good Sleep Habits:

• Timing & routine: Consistent bedtimes and wake times, even on weekends. Use calm, predictable activities to wind down.
• Visual schedules: Some children benefit from pictures showing the steps before bedtime.
• Light & screens: Keep the room dark (a nightlight if needed) and avoid screen time for at least an hour before sleep.
• Noise control: Use carpets or curtains to absorb noise. Consider white noise machines if needed.
• Food & drink: Avoid caffeine (including chocolate and cola). Only offer light snacks before bed.
• Exercise: Daily sunlight and physical activity support better sleep.

Other Helpful Practices:

• Bedding & pyjamas: Ensure these are soft, non-irritating, and comfortable.
• Napping: Avoid long or late afternoon naps.
• Sharing the load: If you have a partner, take turns on night-time duties to ensure one of you gets proper rest.

A Note on Weighted Blankets

These can be helpful but must be used safely:

• The weight should be no more than 10% of your child’s body weight.
• Use only for 20–30 minutes at a time as advised by Occupational Therapists.
• Your child must be able to move and remove the blanket independently.
• Remove the blanket once they are asleep.
• Ensure it does not hang over the sides of the bed.
• Never cover the face, head, or neck.
• Aways supervise use.

Sleep problems are common in children with additional needs — but there are practical steps that can make a difference. Keeping a sleep diary, building healthy routines, and making small environmental changes can help improve sleep for your child and the whole family.

If you are concerned about your child’s sleep, do not wait. Reach out for support from professionals who can help you understand and address the root causes. You are not alone — and better sleep is possible.

Useful links

Cerebra – a national charity with lots of information on sleep

The Sleep Charity which has a section on sleep with children with SEND

National Autistic Society  has a useful guide which focuses of support for parents of autistic children

Scope – helping your disabled child sleep