Sleep, circadian rhythm & neurodivergent families
Sleep biology, why it’s common to struggle, and how to reduce the 2am spiral with practical structure.
At a glance
- Sleep is a nervous system foundation. Many neurodivergent kids have circadian shifts or hyperarousal.
- Sensory discomfort, anxiety, reflux/constipation, and iron deficiency can worsen sleep.
- Consistency beats perfection: one anchor each morning + predictable downshift.
If you only do one thing
- Anchor wake time and morning light; reduce evening demand; keep bedtime steps identical.
Sleep is the foundation (and it’s commonly hard)
Neurodivergent kids often have hyperarousal, sensory discomfort, and circadian shifts. When the nervous system can’t downshift, bedtime becomes a battleground.
Sleep is also bidirectional: poor sleep increases sensory sensitivity, impulsivity, anxiety, and meltdowns.
Common drivers to check
Sensory discomfort (itchy clothing, temperature), anxiety/rumination, reflux/constipation, restless legs (sometimes related to iron), and inconsistent routines can all worsen sleep.
If sleep is severely disrupted, consider discussing medical screening with a clinician.
A structure that actually works
Pick one morning anchor: consistent wake time and morning light exposure. Then build a predictable evening downshift: same steps, same order, fewer decisions.
Reduce evening demand: avoid heavy conversations at night; use visual schedules; keep lights warmer and dimmer if helpful.
Night wakes
For night wakes, keep stimulation low: minimal light, minimal talking, predictable phrases, and a short sequence (toilet, sip, back to bed).
If wakes are driven by pain (constipation, reflux, headaches), address the driver rather than assuming behaviour.