If your child is anything like mine, a neurodivergent child, then bedtime can feel like a nightly struggle. Instead of winding down, evenings often become overwhelming; and as a result, when sleep is disrupted, it can significantly impact emotional regulation the next day.
In many cases, neurodivergent children experience sleep challenges due to sensory sensitivities, difficulty regulating emotions, or co-occurring conditions like ADHD or autism. Because of this, falling asleep—and staying asleep—can be much harder than it is for other children.
Over time, sleep problems can affect nearly every part of a child’s well-being. For example, lack of sleep may lead to increased behavioral challenges, difficulty focusing and learning, and heightened anxiety. In addition, it can also leave parents feeling exhausted and unsure of what to try next.
However, there is hope. With the right strategies, support, and tools, children can begin to experience more restful nights—and, just as importantly, calmer and happier days.
So, where do you start? Below are 10 things to try if your child struggles with sleep. From simple routine shifts to helpful, parent-loved products, each idea is designed to make bedtime feel more manageable—for both you and your child.
Before getting started, it’s always best to consult with your pediatrician or another healthcare professional before introducing new products, especially supplements.
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1. Establish a Consistent Bedtime Routine
A predictable routine signals to your child that it’s time to sleep. Try a sequence like bath → story → lights out. Consistency helps regulate their body clock.
2. White Noise Machines/Sound Machines
White Noise Machines/Sound Machines: Sleep sounds are a game changer for my niece, who also struggles with sleep time and has ADHD.
White noise machines can mask household noises and create a calming sleep environment.
Look for models with multiple sound options, adjustable volume, and timers. Here are some examples:
Hatch Sound Machine, Sleep Sound Machine,
You could also use an echo dot and play sleep sounds
3. Blackout Curtains
Blackout Curtains: These can help block out light and create a darker bedroom, which can promote melatonin production. Look for curtains that are easy to install and clean.
We have some very similar to these: Blackout Curtains
4. Weighted Blankets
Weighted Blankets: These blankets can provide a sense of security and comfort, which may help some children sleep better. Choose a weighted blanket that is the appropriate weight for your child’s size and age.
Here is a cute one for kids: Kid’s Weighted Blanket
Cute one for teens👉: Weighted blanket
5. Humidifiers
Humidifiers: If your child’s room is dry, a humidifier can add moisture to the air, which can be helpful if they have congestion or dry skin. We’ve found it especially helpful during winter months. Clean the humidifier regularly to prevent mold growth.
I have the Frida Baby Humidifier, I like it and it is easy to clean: Humidifier
6. Night Lights
Night Lights: Night lights are essential for my son; he often needs the reassurance of a dim light. Red or amber lights are less disruptive to sleep than blue lights.
I highly suggest the star night light projectors. Both of my kids LOVE theirs, they work great, and have help tremendously with sleep. These have honestly been a GAME CHANGER for us! I can not say enough good things about them!!
This one has a white noise function as well! Bonus! Northern Galaxy Light Projector
7. Magnesium Supplements
We use magnesium with my son, and it sometimes helps him relax before bed.
Magnesium glycinate or citrate may help some children sleep better. Always choose a product formulated for children and consult your pediatrician for the right dosage .Never exceed the recommended dosage. Be aware that magnesium can sometimes cause loose stools.
👉 Check out the magnesium gummies we use here
8. Melatonin Supplements
Melatonin Supplements: No Shame here, on really difficult nights, we give my kids melatonin. Some nights nothing else will calm them down or shut off their brain.
Melatonin helps regulate sleep-wake cycles, but dosing and timing are important.
Talk to your child’s doctor before using it. Look for products that are third-party tested for purity and potency.
These have truly been a life saver on many unbearable nights 💕
Here are three we have tried below. My kids loved the Olly brand but we currently use the Natrol and they like it too.
Zarbee’s Kids Melatonin, Olly Kids Melatonin, Natrol Kids Melatonin
9. Comfort Items
Comfort Items: A favorite stuffed animal, blanket, or other comfort item can help your child feel more secure and relaxed at bedtime. My son depended on a large stuffed animal in his bed for years and it really helped.
The weighted stuffies are also great, my daughter loves hers and it has helped her tremendously. Cute example here: Weighted Stuffed Animal
10. Limit Screen Time Before Bed
Limit Screen Time Before Bed: The blue light emitted from screens can interfere with melatonin production, making it harder to fall asleep.
Aim for at least an hour (or even two) of screen-free time before bed.
Also, try blue light glasses when using screens. My gamer has gotten into the habit of wearing his blue light glasses whenever he plays and says it has really helped. He wears some similar to these: Blue Light Glasses
Remember, these are just suggestions, and what works for one child may not work for another. It’s important to be patient and experiment to find what helps your child sleep best. And always, always consult with your child’s doctor before starting any new supplement or treatment.