Sleep Well, Stay Well

Sleep helps us stay strong and fight off nasty colds, flus, and viruses. In winter, we are more likely to become unwell – so it’s important we get enough sleep.

If we don’t get enough sleep, our bodies are less able to fight off illnesses. Children and young people with special educational needs and/or disabilities may find it more challenging to sleep.

While there isn’t one way to improve this skill, there are things we can do to support those who need it, helping everyone stay well for longer.

1. Establish a good bedtime routine

Children with SEN may need to learn how to fall asleep. Following a calm and relaxed routine will help them to learn what to expect. This could include:

Going to bed and being woken at the same time every day.
Reading a book or doing a jigsaw together.
Taking a warm bath or shower. This leads to a drop in body temperature so will help them to feel sleepier.
Creating visual timetables to help them understand what is going to happen next.

Try and be consistent even when it is very difficult. It may take at least a few weeks to make any difference.

2. Create a calming environment to promote sleep

It helps if your child has a restful environment to sleep in so it’s a good idea to think about:

Removing any distractions like electronics and toys.
Does your child have a comfortable bed? If they have sensory needs, you may have to consider how their bed feels and whether it meets their needs.
Is the room a comfortable temperature? Cooler is better than too warm.
Is the room dark enough? If night lights are used, they should be left on all night if it is safe to do so.
Is the room quiet? White noise can help block out sounds from outside but should be left on all night.

3. Introduce an evening snack with exercise earlier in the day

Snacks – You could introduce a snack before the bedtime routine to ensure your child is not going to bed hungry. However, be mindful of sugary foods. Drinks like hot chocolate contain sugar and caffeine which are both stimulants and even fruit has natural sugars which will keep your child awake.

Exercise – Your child will sleep better if they are physically active during the day and exposed to enough daylight. Be mindful that running around too near bedtime will release adrenaline so better to be active earlier in the day.

4. Use a sleep diary to record any patterns

Everyone is an individual and sleep can be very complex. However, by identifying patterns and what seems normal for your child, you may be able to pinpoint factors that are contributing to sleep problems. Try to be consistent and keep the diary close by so that you can note things down as they occur. You can share this diary with professionals so they have a better idea of how they may be able to help.

5. Make bedtime a positive experience

If bedtimes are a struggle and both the child and parents are anxious and stressed, then this will have a negative effect on the child’s sleep. It may be hard but try to make bedtimes a positive experience. You could let your child pick activities to do as part of their bedtime and use reward charts to highlight all the things that go well during this time.

Where else can I find information?

You could sign up to Sleep webinar sessions run by Specialist Sleep Practitioner Nickie Sutton (listed below) or visit the NHS Family Assist Page which includes a short film from CAMHS on Sleep.

The neurodiversity team can provide advice and guidance regarding sleep issues for children/young people who are neurodiverse. They have a dedicated family support worker who can liaise with families regarding sleep issues. You can contact the team on 02392 606051 or email

neurodiversity0-19enquiries@portsmouthcc.gov.uk