Bedtime Bliss: Creating Neurodivergent-Friendly Bedtime Routines for Kids

Bedtime can be a magical time for young children, filled with cozy stories, snuggles, and the promise of sweet dreams. But for neurodivergent kids, this routine can sometimes be a bit more challenging. In this blog we'll explore how to create solutions to bedtime routines that focus on connection but also fun for your little ones. So, let's dive into the world of bedtime bliss for neurodivergent children!

Understanding Neurodiversity

Before we delve into bedtime routines, let's briefly understand what neurodiversity means. Neurodiversity celebrates the unique ways our brains work. Children who are neurodivergent may have conditions like autism, ADHD, dyslexia, Down syndrome, sensory sensitivities etc. it's important to embrace each child, and their unique needs.

For example, some children may not like big wide open spaces instrad prefering cozy small areas to sleep in. Some children may have a lot of anxiety so they require a nightlight where other children sleep best when it's pitch black. Similarly some children get overwhelmed with things like the texture of their sheets, the fuzziness of their blankets, or ate bothered by silence or noise from fans/electric. It's important for us to alter the space to make the child comfortable and feel as safe and secure as possible. Embracing neurodiversity means tailoring our approaches to cater to their individual needs and strengths.

Additions to Your Nighttime Routine

Prior to Bedtime Routine

We think that our nighttime routine starts with a typical routine of taking a bath, brushing teeth, changing clothes, reading a book and going to bed. Often times we hear about bedtime a routine in a one-size-fits-all manner and it's so far from the truth. For example, we often hear that bedtime requires a winding down phase and that we should start create a calming environment an hour or two before bedtime. In reality, a lot of neurodivergent individuals don't have a wind down. Before sleep, they go from fully wideawake and active to dropping right off to sleep.

How many times have you heard somebody give advice that you want to stop roughhousing or any type of physical play before bed and do things like read books for take calming baths etc.?? SO MANY times this is the answer we are given. In reality a lot of neurodivergent children need to fill their sensory cups, so getting vestibular and proprioceptive input before bed help some sleep. This means that letting your child run around, climb, do somersaults and jump up and down, get lots of pressure and squeezes can actually help them regulate their system in preparation for sleep.

Sensory-Friendly Sleep Spaces

To set the stage for a peaceful night's sleep, start with the sleep environment. Create a sensory-friendly sleep space by using soft calming colors, dimmable (red or amber) lights, and soothing white noise machines. For some children white noise isn't enough but soft music like lullabies, talking such as audio books, or recordings of parents humming/singing works wonders. We use a Yoto for this and it's been wonderful.

Some children need to feel cozy in a confined space in which case using bunk beds or a bed tent cover is a game changer. Consider weighted blankets or cozy textures to provide comfort and security. For children who need further security or sensory input search for compression sheets and sensory compression clothing.

Visual Schedules

Visual schedules are a fantastic tool for neurodivergent children. Create a simple bedtime chart with pictures to represent each step in the routine. This visual guide can help kids anticipate what comes next and reduce anxiety. It also incorporates activity and gives dopamine as each task is crossed off.

Bedtime Stories and Interactive Reading

Reading bedtime stories is a classic tradition, but for neurodivergent kids, it can be even more special. Opt for interactive books that engage their senses, such as touch-and-feel books or books with sound buttons. Reading together not only promotes language development but also strengthens your bond. We do positive self affirmations before bed and it has become one of our favorite parts of bedtime.

Calming the Nervous System

Incorporate calming activities into the bedtime routine that gives sensory input. This could include gentle stretches, yoga, deep breathing exercises, message, or even a short mindfulness session. These activities can help your child relax by filling their sensory needs and prepare for sleep.

Transition Warnings

Transitioning from playtime to bedtime can be challenging for some neurodivergent children. Try to ensure you have enough time between dinner and bedtime to allow for movement and input. Use timers or gentle warnings to signal the upcoming bedtime routine. You can use visual timers, alarms, free countdowns from videos on YouTube, or make your own timer using audio and a machine like the yoto. This helps them mentally prepare for the transition while also giving the adult a tool to help with transitions.

Comfort Objects

Many neurodivergent kids find comfort in specific objects like stuffed animals or blankets. Encourage the use of these comfort items at bedtime, as they provide a sense of security and familiarity. Similarly children may prefer a specific parent, bedding, pajamas etc.. Try to be accommodating when possible or invest in multiple types of the objects they prefer.

Conclusion

Incorporating these neurodivergent-friendly bedtime routines can make a world of difference in the quality of sleep for your little ones. Remember that every child is unique, so feel free to customize these strategies to suit your child's specific needs and preferences. By creating an educational, casual, and fun bedtime routine, you'll not only help them get the rest they need but also create lasting memories of bedtime bliss. Sweet dreams to you and your neurodivergent kiddos. 🌙✨