Sensory Strategies for Bedtime
Nicole Peterson-Lucking, MS, OTRL
For children with sensory processing difficulties, a bedtime routine that starts at the same time EVERY night is important. Ensuring that the hour before bedtime is spent in calming activities helps promote sleep.
- Avoid movement or roughhousing activities anytime after dinner.
- Slow, rhythmic movement tends to be calming. Use a rocking chair or sway with your child in your arms. Another option is to lay him on his stomach over a therapy ball with slow rhythmic motion in head-to-heel direction.
- Warm bath (limit amount of toys, especially those that may be over-arousing).
Firm pressure massage (can use firm pressure when toweling off after bath; massage with or without lotion prior to putting on pajamas). - Dim the lights.
- Reduce noise levels (turn off TV, speak with a soft voice).
- Provide white noise or quiet music with a steady beat.
- Lavender, vanilla, or other soothing aromas on cloth or pillow
- Read him a book in a “quiet corner” (e.g. tent, bean bag chair).
- Wrap in blankets, use a heavy or weighted blanket, and/or surround him with pillows to help him feel “grounded” in his bed.
During the day, provide your child with deep pressure/proprioceptive input as much as possible.
Here are a list of suggested activities:
- crawling through tunnels, boxes, and confined spaces on all fours
- playing tug of war with scarves, jump rope, stretchy bands
- pulling/pushing (weighted wagon, push toys)
- carrying heavy items (books, weighted animals)
- pulling apart resistive toys (Legos, pop beads, stretchy toys)
- squishing child between pillows or couch cushions (be a hamburger)
- jumping on trampoline, jumping over a stationary or moving rope
- kicking or pushing large therapy/stability ball
- chewy or crunchy foods
- sucking liquids through a straw