If bedtime feels like a battle with endless tossing, turning, and tears, know that you’re not alone. Many parents of children with sensory processing differences struggle to help their child fall asleep and stay asleep through the night.
Whether it’s the texture of pajamas, the hum of a fan, or the weight of a blanket, sensory sensitivities can make bedtime overwhelming. The good news? There are evidence-based, occupational-therapy-informed strategies that can help create a calming bedtime environment and promote consistent rest for the whole family. For some of the kids we work with (or as parents, we have this situation at home) the child has various challenges that impact sleep including getting out of bed as a flight risk during the night.
When we support the whole child through sensory, emotional, and physical balance, we make sleep possible.
Why Sensory Processing Affects Sleep
Children with sensory processing differences experience the world more intensely. Some are sensory seekers who crave movement and deep pressure; others are sensory avoiders who are easily overstimulated by light, noise, or touch.
At bedtime, when the goal is stillness and quiet, their nervous systems may still be on high alert. This can lead to:
- Difficulty settling down or “turning off” the body
- Sensitivity to pajamas, bedding, or room temperature
- Fear or discomfort in the dark
- Restlessness during sleep or frequent night wakings
Understanding your child’s sensory profile helps you create a bedtime plan that meets their unique needs instead of fighting against them. This is where a pediatric OT can come into play.
Occupational Therapy Strategies for Better Sleep
Occupational therapists (OTs) specialize in sensory processing and regulation. They can evaluate your child’s sensory patterns and design sleep routines that help the body and brain prepare for rest.
Here are a few OT-based strategies you can try tonight:
1. Create a Calming Bedtime Routine
Include predictable, rhythmic activities that provide soothing sensory input: warm bath, gentle lotion massage, story time, or soft music.
Try turning off bright overhead lights and using warm lamps or a nightlight to reduce visual stimulation.
Learn more about how occupational therapy supports gentle sleep in Should I Let My Baby Cry It Out? A Whole Child Approach to Baby Sleep.
2. Consider Weighted Blankets and Deep Pressure Input
Weighted blankets or compression sheets can help some children feel grounded and calm, providing the deep pressure input that signals the body it’s safe to relax.
For safety, check with your OT or pediatrician to choose an appropriate weight (usually about 10% of body weight).
You can also provide deep pressure in other ways that are calming. These are preferred input activities based on the sensory preferences of the child. Some ideas include firm hugs, a “burrito wrap” in a blanket, or a gentle back rub before lights out.
3. Use White Noise and Predictable Sound Cues
White noise or soft, rhythmic sounds can mask background noises and provide consistent auditory input that helps children self-regulate. Some kids prefer a steady hum; others find nature sounds or lullabies more soothing.
Pairing sound with other cues, like dimming lights or turning on a small fan can help to signal that bedtime is coming.
4. Support Sensory Regulation During the Day
It’s not just about bedtime. Kids who get the right mix of movement and calming sensory input throughout the day sleep better at night.
Activities like swinging, climbing, pushing heavy toys, or jumping on a trampoline help balance sensory systems and prepare the body to slow down later. Be sure to check out our resource on behavior strategies that actually work and emotional regulation supports. Supporting these needs throughout the day can help when it’s actually time to rest the mind and body.
Read about movement and physical therapy’s role in building regulation and endurance in How Can Physical Therapy Near Me Help?.
5. Address Feeding and Oral Sensory Needs
Sometimes bedtime struggles are tied to feeding or oral-motor sensitivities. For example, difficulty brushing teeth, aversion to certain food textures, or reflux after eating.
A speech therapist (ST) specializing in feeding can help reduce discomfort that interferes with rest.
Learn more in Feeding and the Whole Child.
6. Emotional Regulation and Parent Coaching
Children pick up on our energy. If bedtime is stressful, kids often mirror that tension. A parent coach or counselor can help build connection-based routines, reduce power struggles, and teach calming co-regulation techniques.
This whole-child collaboration, between OT, PT, ST, and parent coaching, supports every layer of sleep readiness.
Building a Calming Bedtime Environment
Here are a few small environmental adjustments that can make a big difference:
- Keep the bedroom cool (65–70°F is ideal).
- Use blackout curtains to block streetlights.
- Choose soft, seamless pajamas and breathable bedding.
- Remove clutter and excess toys to reduce visual stimulation.
- Try calming scents (like lavender) if your child enjoys gentle smells.
For toddlers and younger children, check out Why Does My Baby Keep Waking Up During the Night? for additional sleep routines that grow with your child.
When to Seek Professional Help
If your child continues to struggle with falling asleep or staying asleep despite consistent routines, it may be time to consult professionals who understand the connection between sensory regulation and rest.
Start by visiting the Whole Child Guide Directory to find pediatric occupational therapists, physical therapists, speech therapists, and parent coaches who specialize in gentle sleep support through a whole child approach.
