So many autistic and ADHD children find bedtime really hard, this blog will give you practical ways to help them settle their body before bed.
Being unable to get into bed or stay in bed is a is a common problem for many neurodivergent children.
When bedtime has become a whirlwind
You’re trying to calm things down but your autistic and ADHD child has other ideas. While you’re heading upstairs hoping for a quiet wind-down before bed, your child has turned into a whirlwind of jumping, running and bouncing off furniture. It’s exhausting, and after a long day, all you want is for them to just get into bed.
But here’s the thing: this isn’t your child being difficult. They are trying to look after themselves, their sensory needs haven’t been met yet, and their sensory system is yelling at them so, loudly.
Why stopping them it makes bedtime harder
If sensory needs aren’t met before bedtime starts, many children will meet them anyway, just in a less controlled, more disruptive way which can lead to chaos at bedtime. That’s when siblings get bulldozed, lamps get knocked over, and everyone’s patience wears thin.
The alternative is to build meeting your neurodivergent child’s sensory needs into their bedtime routine on purpose, in a way you’re participating in rather than reacting to.
Meeting their sensory needs before bedtime starts
Use things you have at home already:
- Bean bags and cushions are great for some rough-and-tumble play
- Bouncing on a space hopper or yoga ball, puts pressure through their feet, bottom and spine
- Tug of war using a dressing gown cord or resistance band – make it fun and remember to let them win, especially if they have a demand avoidant profile.
- Wrapping them snugly in a sheet or blanket, like a burrito – hold the blanket by their feet and get them to command crawl out
- Bouncing on the sofa or a trampoline, or simply holding their hands while they jump from the floor
- Lift some weights and do a mini work out with them – see who can hold a plank the longest
Finish the fun with pillow presses or gently roll a yoga ball or space hopper over the back and along their arms and legs.
Just 15 minutes of play could change your whole evening
Just 15 minutes of intentional sensory play before bedtime can mean your child settles into bed more quickly, is less fidgety once in bed, and may fall asleep faster too. It can also be the difference between an evening of connection and laughing together or one of shouting, resistance and battles.
Try being intentional about meeting your autistic and ADHD child’s sensory needs, in a playful way, before bed for two weeks and notice what happens.
For more ways to support your child’s busy body and ways to help them get more sleep I’d love you to join my FREE Facebook group,
Join The Free GroupBedtime battles are common in neurodivergent families, you aren’t alone, but they are solvable.
