As many caregivers know, children thrive off consistency and routines, and bedtime is no different. A bedtime routine is especially helpful because it gives children cues, physically and mentally, that it is time for them to get ready to sleep. Choosing appropriate activities that support your child in winding down before bed is key to their routine and bedtime success. As with anything, every child is different and will have varying needs to help calm before bed. Specifically, children with sensory processing difficulties struggle to regulate themselves effectively. These children may appear tired or sluggish, or the opposite – overly excited and hyperactive. Providing controlled sensory input at bedtime can help these children to calm themselves and inevitably support their sleep.
For Sensory Seekers: The Understimulated Child
This refers to children who actively seek out sensory experiences and stimulation. These children may enjoy gross motor play to feel a sense of movement as well as textures, tastes, smells, sounds, or visual stimuli that are exciting. These help a child feel engaged, focused, and satisfied. Sensory seeking children often struggle to listen, follow directions, and stay focused at bedtime if they haven’t had enough movement throughout the day. This may be evident in their restlessness, desire to be silly, inability to wind their body down, and showcasing a desire to wrestle or roughhouse before bed. Utilizing more “rough and tumble” play before bedtime provides not only the sensory input they need/desire but can also serve as a stress reliever. This type of play provides an opportunity to have fun, be silly, let off some steam, and ease tension from the day. It releases physical tension or pent-up emotions that might interfere with sleep. “Rough and tumble” play where your child is physically close to you or being pursued by you is also a great way to boost connection and nurture your relationship, which can also help children sleep.
Sensory seekers might struggle at bedtime when:
Too much of their day was spent sitting or without gross motor movement
They lack enough visual stimulation before bed
Their sleep space is too empty
They don’t have something to fidget or chew on
They are being rushed through bedtime or told what to do
Consider these sensory activities for a sensory seeker before bed:
Slow rocking movements (i.e. swing, hammock, rocking chair, holding child in a blanket and swinging them back and forth)
Deep pressure contact such as bear hugs, deep tissue massages, and weighted blankets
Have child lay down on the floor on their tummy and roll a therapy ball over their backside
Roll child up tightly in a blanket with head out and pressing down on them with pillows and/or pull child across floor
Playing soft, rhythmical music while in an enclosed space using items like blankets, soft cushions, twinkle lights, and a pop-up tent
Playing with slime, putty, or Play-Doh and encourage rolling, smashing, & squeezing
Give crunchy snacks (carrot sticks, apples, crackers, pretzels etc.) and/or things to suck on like lollypops, popsicles, thickened liquids through a straw, or oral sensory toys for chewing
Play games that require blowing (i.e. bubbles, through a straw, whistles, instruments)
Push/pull activities like pushing hands or feet on a wall, tug-of-war, & push-ups
Use calming warm items like heating pads, microwavable soft towels, & heated blankets
Encourage play with vibrating toys
Use calming visual toys and activities like bubbles tubes/wands, liquid motions toys, etc.
Play with textile items like finger paints, water beads, & kinetic sand
Bouncing on therapy ball or trampoline and jumping off onto a pile of pillows/cushions
Hold child’s legs like a wheelbarrow while they use their arms to walk around
Set up a pillow tower and have child tear it down
Lay stuffed animals on a blanket, lift them inside the blanket and “parachute” them in the air
Set up a basket and have child throw stuffed animals into it
Offer a piggyback ride where you “act” out different animals or maneuver an obstacle course
Pillow chopping
For Sensory Avoiders: The Overstimulated Child
This refers to children who have a heightened sensitivity to sensory stimuli in their environment - where “less is more” and there is a preference for calm, quiet environments. This means that certain sounds, smells, tastes, textures, or visual stimuli can feel overwhelming or uncomfortable. These children often struggle at bedtime when they’ve been overstimulated all day and are also tired. Combining these two things can make it hard to control their body and impulses. If your child is a sensory avoider, you may notice behaviors like hitting or kicking, throwing toys, big meltdowns, covering ears, and over the top silliness.
Sensory avoiders might struggle at bedtime when:
They’ve had a busy day
They haven’t had enough time to wind down before
They can feel the tag on their pajamas
The bedtime routine starts late or is rushed
Other siblings are being loud or silly
They have a wet diaper/pull-up
The room is too dark or bright
They have too many stuffed animals or blankets in their bed
Consider these sensory activities for a sensory avoider before bed:
Implement quiet time before bed for engagement in calming activities (e.g. reading, audiobooks, coloring, puzzles)
Remove the tags from their pajamas
Remove clutter from the bedroom
Start the bedtime routine 15 minutes earlier
Use a printed visual bedtime routine
Dim the lights during the bedtime routine
Practice deep breathing with extended exhales (exhales longer than inhales)
If you suspect that your child’s sleep struggles are sensory related but are unsure what their needs are, consider including them in the process of setting up their sleep space and developing their bedtime routine. Ask them questions about their needs and what may help to proactively meet those needs and prevent bedtime pushback, protests, stalling, and tears. Typically, children respond well when given choices. Some sensory choices to consider at bedtime include what pajamas to wear, what flavor toothpaste to use, what to read, preferences for darkness, type of sound/noise (if any), location of bed, & what blanket(s) to use. In addition, consider asking your child questions about their day to get an idea of how much sensory input they’ve received (especially at school or time out of the home away from you). It may require some trial and error to find the strategies that work best for your child. Be patient, consistent, and open to adapting your approach as needed.
For more information on sensory seekers vs sensory avoiders and how to implement a successful bedtime for your child with sensory needs, schedule a free consult with one of our Child Life Specialists here.
Sources:
1. Bridgewater Community Healthcare NHS Foundation Trust