Supporting neurodivergent children's sleep

Mindfulness Techniques for Supporting Neurodivergent Children's Sleep: A Parent's Guide

Supporting a neurodivergent child's sleep is a key part of their overall well-being. Mindfulness techniques can be particularly beneficial, providing a calming influence and catering to their unique needs. This guide offers various strategies for parents to help their children relax and prepare for a restful night.

1. Sensory Mindful Box

Create a box filled with various sensory items like soft fabrics, stress balls, and gentle lights. The child can use these items before bedtime to relax and focus their senses in a calming manner.

Example: Include a soft velvet pillow, a squishy gel stress ball, a small LED lamp emitting a soft blue light, and a silky ribbon. Your child can touch each item, focusing on the different textures and the gentle light to calm their senses before bedtime.

2. Weighted Blanket Comfort

A weighted blanket offers a sense of security and comfort. Encourage your child to focus on the sensation of the blanket's weight as a grounding exercise.

3. Guided Visualisation

Tailor guided imagery to your child's interests, like imagining a journey through space or a walk in a peaceful forest. The aim is to create a calming narrative that engages their imagination.

Example: Narrate a story where your child is floating on a cloud, gently drifting over a landscape of rolling hills and peaceful rivers. Encourage them to visualise the scenery, the feeling of floating, and the serenity of the environment.

4. Breathing Exercises with Visual Aids

Use visual aids such as a slowly expanding and contracting circle to guide deep, slow breathing. The visual component can help maintain focus and calmness.

Example: Use a slowly pulsating star image on a tablet or a smartphone app. Instruct your child to inhale as the star expands and exhale as it contracts, focusing on the rhythm to enhance deep breathing and relaxation.

5. Sound Therapy

Gentle, rhythmic sounds or soft music can soothe your child. Encourage them to focus on these sounds as they drift off to sleep.

Example: Play a recording of gentle ocean waves or soft instrumental music. Ask your child to listen to the patterns of the waves or the melody, letting these sounds guide them into a relaxed state.

6. Progressive Muscle Relaxation

Guide your child through tensing and relaxing different muscle groups. This helps manage physical tension and promotes relaxation.

Example: Start at the feet, asking your child to tense their foot muscles for a few seconds and then release. Gradually move up the body, working through each muscle group, culminating in facial muscles for complete relaxation.

7. Bedtime Yoga or Stretching

Simple, gentle yoga poses or stretches can release physical tension and prepare the body for sleep. Focus on slow movements and mindful breathing.

Example: Teach your child simple poses like the 'child's pose' or gentle neck stretches. Encourage them to focus on their breathing and the sensation of releasing tension with each stretch.

8. Mindful Storytelling

Tell a calm, soothing story with a gentle, rhythmic tone. Incorporate elements of mindfulness and relaxation to guide your child towards sleep gently.

Example: Create a story about a gentle journey through a magical forest filled with friendly animals and a soft, glowing path. Use a calm voice and incorporate elements of nature's tranquillity into the story.

9. Aromatherapy

Introduce calming scents like lavender or chamomile in the bedroom if your child is comfortable with it. Encourage them to focus on the smell as a relaxation cue.

Example: Place a diffuser in the room with a few drops of lavender oil. As the scent fills the room, encourage your child to take deep breaths and focus on the relaxing aroma.

10. Mindful Check-in

Encourage your child to perform a "body scan," where they pay attention to and consciously relax each part of their body. This can help reduce anxiety and physical discomfort.

Example: Start at the top of the head, asking your child to focus on any sensations in that area and then consciously relax it. Move down through the body, ending at the toes, encouraging awareness and relaxation at each step.

Conclusion

Every neurodivergent child is unique, and it's essential to consider their individual needs and preferences when introducing these techniques. Experimenting with different methods to find what works best for your child is key. Remember, the goal is to create a peaceful, comfortable environment that supports their journey to restful sleep.


The author, Toni Horn, is the founder of Think Differently with Us.