Bedtime Routine for Sensory-Sensitive Kids: Sensory Strategies for Sleep

Building a bedtime routine for sensory sensitive kids that is *actually* calming enough to help your child fall asleep might seem impossible. Bedtime can be quite the (frustrating) process, so we thought we’d help you understand why it can be so challenging for your child to relax, highlight environmental adjustments you can make to support the relaxation process, & then give you a bedtime framework to help bring more ease to your daily evening routine. Let’s start off by using our sensory lens to understand why it’s so hard for your child to fall asleep in the first place.

Recognizing the Barriers to Sleep –

If your child struggles with processing sensory information, their nervous system is working in overdrive more often than you might assume. Even the regular, normal day can be filled with constant overstimulation for your child. This will throw your child’s nervous system into a heightened arousal state, and because of that they need more time & more intense sensory strategies to relax. Expecting your child to be able to fall asleep while their nervous system is still revved up from their day is like drinking coffee after 4:00 and expecting to be able to fall asleep at your regular time. It just isn’t possible! (Unless you are superhuman and immune to the effects of caffeine).

Along those same lines, if your child is oversensitive to touch, all of the typical bedtime tasks – brushing teeth, bath/shower, brushing their hair, etc – can rev up their nervous system. In order for them to be able to fall asleep, they will need time & sensory strategies to calm their nervous system down.

Now that we understand why your child might be struggling to fall asleep, let’s shift our focus and talk about environmental adjustments you can make to support the relaxation process.

Creating a Calming Bedtime Environment –

Here are a few small adjustments and additions you can make to your child’s room to help regulate their nervous system & promote relaxation –

Sound Machine – provide calming auditory input by playing nature sounds (crashing waves, babbling water, rain) or white noise.

Weighted Stuffed Animal – provides calming muscle input. We recommend using a weighted blanket or lap pad when your child is awake, and weighted stuffed animals for sleep.

Vibration Pillow – provides calming sensory input when squeezed. (Check out this pillow)

Compression Sheets – provides calming input to the muscles, joints, & ligaments. (Check out this fitted sheet from Harkla!)

Night light – place the night light either in the hallway, or out of your child’s direct line of sight in their room. We also recommend using red or amber colored light bulbs.

Bedding – consider the textures of their bedding. For sheets, maybe use satin or flannel sheets as cotton sheets can be scratchy. Use a quilt for subtle added weight, or consider a bedspread that is easier to manage. We don’t recommend using weighted blankets for sleeping.

These small adjustments can all add up, but you do not need to do/buy all the tools mentioned above. Start with one tip/tool & see if it helps. Then incorporate another tip/tool & see how that feels. It’s all about experimentation & finding out what works best for your child.

Setting Your Bedtime Routine: Our 4 Step Framework To Regulate Your Child’s Nervous System & Promote Relaxation

Alrighty, here is what we recommend for your bedtime routine to help your sensory sensitive kiddo calm their nervous system so they can relax enough to fall asleep. This routine should be done after dinner & any other activities or play time. We also recommend that you avoid any TV or screen time once you start this routine.

Step 1: Get ready for bed

This includes all of the usual bed time grooming tasks – take a bath, brush teeth, put on PJs. The key here is to do this step earlier in the evening so there is plenty of time to calm the nervous system down before your child lays their head on their pillow.

Step 2: Muscle Work

Muscle work is very calming for the nervous system. It may seem counterproductive to let them play as part of their bedtime routine, but this step is essential to relax your child. Here are a few ideas for bedtime muscle work –

• Throw them on the bed
• Jump/animal walks down the hall
• Wrestle on the bed/carpet
• Crash into pillows
• Swing (slow, linear, predictable movement *no spinning)

This step can (generally) take up to 20 minutes. Some nights your child might need more time, other nights they might need less. You’ll know your child’s nervous system is calmed down when you notice your child slowing down or a shift in their energy. (Make sure to visit our FREE Resource Library to download your own pack of animal walk cards!)

Step 3: Calm & Focus

Now we are going to ground your child’s nervous system even more by doing an activity that engages their hands & eyes together. Activities like doing a puzzle, reading a book, or drawing/coloring will focus their world and help them shift gears to a calm state. In a sense we are turning the dial down by strategically making them focus on what is right in front of them.

Step 4: Bedtime

Turn on the night light, turn off the overhead lights. Turn on the sound machine, cuddle, and drift off to sleep.

Bedtime Routine Visual Schedule

We love using visual supports when we can for all of our kiddos! We’ve transformed our four step framework into an interactive visual schedule to help you get through the bedtime hustle. Print it out as is, or customize it based on what works for your family.

Download or Customize Now

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Bedtime routines can be tough, but with these strategies hopefully you can find a rhythm and feel like it’s less of a battle. If your child continues to struggle with their sleep, we recommend reaching out to an occupational therapist for specialized support. Make sure to look for someone who has specific training in sensory processing & self regulation. Sleep challenges can be a normal part of childhood, but consistent sleep challenges are a sign your child needs help.

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