Innovative Strategies for Helping Your Neurodivergent Teen Sleep Better

August 01, 2024•2 min read

Innovative Strategies for Helping Your Neurodivergent Teen Sleep Better

Raising a neurodivergent teen comes with its unique set of challenges, and one of the most common concerns for many parents is ensuring their teen gets enough restful sleep.

Sleep is crucial to overall well-being, affecting mood, concentration, and daily functioning.

Here are 5 innovative strategies that can help support your teen's sleep routine tailored to their specific needs and preferences.

1. Creative Alarm Solutions

If you’re tired of being your kid's Snooze button - you might consider this option.

Traditional alarms may not always do the trick for teens who struggle with waking up. Consider exploring alarm clocks that require interaction to turn off, such as those that simulate airsoft targets or play persistent tunes until silenced. These not only get your teen out of bed but can also add fun to their morning routine.

2. Sensory Support

Many neurodivergent teens benefit from sensory input that promotes relaxation. Tools like weighted blankets or sensory masks can provide calming pressure, helping to alleviate restlessness and promote better sleep quality. These tools are handy for teens who experience sensory sensitivities or restless leg syndrome.

3. Routine Reinforcements

Establishing a consistent bedtime routine can help your teen's body that it's time to wind down. Incorporating calming activities like reading or listening to music can help create a relaxing environment conducive to sleep.

Talk to your teen about which activities might work best for them before bed and how you can best support them.

4. Autonomy Building

Empowering your teen to take ownership of their sleep routine can significantly reduce morning stress.

Encourage them to set their own alarms, choose sleep-friendly environments, and experiment with what helps them relax before bedtime. This autonomy fosters independence and teaches valuable life skills in managing sleep hygiene.

It’s okay if there’s set backs as it takes time to build routines, especially with neurodivergent kids. Be patient and reinforce their autonomy with lots of positive reinforcement.

5. Mindfulness and Relaxation Techniques

Introducing mindfulness exercises or relaxation techniques can aid in the transition from wakefulness to sleep. Breathing exercises, guided meditations, or even listening to calming sleep stories can help quiet a busy mind and prepare your teen for a restful night's sleep.

Navigating sleep challenges with a neurodivergent teen requires patience and creativity. What works for one teen may not work for another, so it's essential to approach these strategies with flexibility and openness to experimentation. Incorporating these innovative approaches into your teen's routine can help them achieve better sleep, supporting their overall well-being and daily functioning.

For more detailed information about teens and sleep, listen to episode 53 of the Every Brain is Different Podcast with Dr. Gilly Kahn.

Samantha Foote

Samantha’s mission is to strengthen, guide, and empower parents, children, and adults to develop emotional awareness, improve social skills, and gain effective coping skills resulting in improved peer relationships, increased family harmony, and a calmer & more relaxed demeanor. She is a board-certified music therapist, a Positive Discipline Parent Educator, and a registered Music Together teacher. She obtained a Bachelor of Science degree from Utah State University and completed her Masters of Music with a specialization in Music Therapy degree from Colorado State University. She is a Neurological Music Therapy Fellow and a Dialectical Behavior Therapy-informed Music Therapist. When she is not working, Samantha enjoys spending time with her husband, children, and extended family. They enjoy fishing, camping, and other outdoor adventures.

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