Steps

1. Optimise the sleep environment: blackout curtains, cool room, and minimal auditory stimulation (some children prefer silence; if background sound helps, try calming nature sounds rather than white noise, which is still stimulation)
2. Ensure screens are off at least 1 hour before bed (blue light disrupts melatonin)
3. Create a predictable bedtime sequence and stick to it every night
4. Address bedtime anxiety: a worry jar, a nightlight, or a 'security' item can help
5. Consider melatonin supplements (with doctor guidance) if nothing else is working

What you need

Blackout curtains, calming audio options, consistent routine

Why it works

ADHD and autistic brains often have disrupted melatonin production and difficulty transitioning from alertness to sleep. The brain's internal clock may run differently. Environmental optimisation and consistent bedtime sequences compensate for the neurological differences that make falling asleep harder.

Age guidance

Sleep difficulties are common at all ages. Melatonin discussion with your GP is appropriate from age 2 onwards if non-medical approaches haven't worked.

Real-world example

A parent moved their child's bedtime 45 minutes later to match their natural sleep window, then gradually brought it earlier by 10 minutes each week. Within a month, their child was asleep by 8:45pm instead of lying awake until 10pm fighting a too-early bedtime.

Troubleshooting

• ADHD brains often have a delayed body clock. An earlier bedtime might not help
• Heavy exercise late in the day can make falling asleep harder, not easier
• If sleep issues persist, ask your GP about a sleep clinic referral