When Cara was little we struggled at bedtime. Those were not fun times. It could take her about an hour to fall asleep after lights out. In time we learned that a few sensory issues and anxiety played a roll. And that a set bedtime routine is key. Below are a few tips that saved our sanity. I just wish we tried this stuff earlier!

Bedtime routine to calm a sensitive or anxious child

Make it predictable

A set routine is great for all, but especially for anxious and sensory kids. Bedtime routines help body and mind recognise that it’s time to start winding down and prepare for sleep. The predictability and familiarity of a set routine will help your little one get ready for slumber.

Block out the ‘noise’

Calm your sensory sensitive or anxious child by getting rid of all the ‘noise’… this includes sounds, sights and even smells. Playing soft, calming music (or blocking out noise altogether) and dimming the lights can help create a more peaceful environment for all.

Bath time

A warm relaxing soak is great for winding down. Tip from an occupational therapist: skip the bubbles if your little one is wound up and sensitive to too much sensory input.

Comfortable pj’s and bedding

Slipping into comfy pajamas is a joy for me, and it can be for kids too. Make sure that your child’s pj’s and bedding are soft and comfortable. Something ‘small’ like a clothing tag or strong smell of fabric softener can be a huge irritation for a sensory sensitive child.

One on one time

Just before lights-out is a great time to bond. Reading a bed time story, chatting about the day and saying your prayers are a great way to spend some quality time and wind down.

Deep pressure input

Deep pressure can help flip the switch from ‘fight or flight’ to ‘rest’. Applying deep pressure to the body can work wonders for a sensory seeking child… think heavy or weighted blankets, massage, etc. What works for us is deep pressure input to the joints and muscles. Without really realising it in the beginning, we were doing this with our Goodnight Game! And it works like a charm. I hope you try our ‘game’ and it works for you too. Let me know if you do!

I think the most important thing is to understand your child’s needs. And yours. What works for us, may not work for you. This is about what’s best for your child, for you and your household.

Do you have any tips for us? Do you already incorporate any of the above in your bedtime routine, or have you found that they do not work at all?

I’d love to hear your thoughts in the comments below.

xoxo

Do you have a little one with anxiety or sensory issues? Is bedtime often a struggle as the mad rush in the evenings often leave your kid so hyped up that falling asleep almost seems impossible for them and a tremendous stress for you? Does this sound all too familiar? Then I hope that the following info on Deep Pressure Therapy and our Goodnight Game helps you as much as it helps us.

This first time I learnt about deep touch therapy was after one of Cara’s occupational therapy sessions a few years ago. Cara could be very hyper after OT sessions, especially if they focussed a lot on gross motor skills. I often struggled to calm her after such a session and the late afternoon appointments resulted in stressful evenings where I had to deal with suicide hour and a preschooler who was bouncing of the walls.

Anyway, back to that afternoon. Cara came out of her session literally jumping up and down. I couldn’t even chat to the OT properly as Cara was more than a hand full at that stage. The therapist told me wrap her in a heavy blanket and plop her in front of the TV for a bit when we get home… why? The question lead me to learning more about the benefits of Deep Pressure Therapy.

What is Deep Pressure Therapy

When you apply deep pressure to the body, the body switches from running its sympathetic nervous system to its parasympathetic nervous system. This is the so-called switch from “fight or flight” to “rest and digest”.

The sympathetic nervous system (SNS) is the “alert” system in the body. This is the one in charge when you’re facing a stressful situation at work, driving through heavy traffic in a storm, or when you receive an unexpected bill in the mail.

When the SNS takes the lead for too long, you feel anxious, tired, on edge, and irritable. You don’t sleep as well and your digestive system might act up.

Unfortunately kids with autism spectrum and sensory processing disorders spend a lot of time stuck in the sympathetic nervous system. Even when they do calm down, it takes very little to retrigger this system.

The parasympathetic nervous system (PSNS), however, brings a sense of calm and peace to the mind and body.

When the parasympathetic nervous system takes over, your heart rate slows, muscles relax, and circulation improves. Your body produces endorphins, which are the “happy” hormones that make you feel amazing after a good run.

As deep pressure is applied to the body, the parasympathetic nervous system comes online, calming your child and bringing a sense of well-being.

– source: AppliedBehaviorAnalysisEdu.org

No wonder it feels so good under those heavy blankets on a rainy evening or cuddling with your kid after a crappy day at work!

Learning about the benefits of deep pressure lead us to the Goodnight Game.

I also have a few extra tips to help calm a sensitive or anxious child at bedtime.

The Goodnight Game

We struggled a lot to get Cara to fall asleep when she was a toddler. In all honesty, it was hell. On a bad night, it could take me an hour and a half to get her to fall asleep after lights out. I clearly remember the night we invented the Goodnight Game. It was a summer’s evening and both Cara and I were very hot, sweaty and irritated. I just learned about deep touch therapy, but cuddling or heavy blankets were definitely not going to help that night. The idea then popped into my head to use deep pressure to say goodnight to every body part.

I turned Cara on her back, asked her to lie still with her eyes closed because we were going to play a new game. I started at her toes. Holding on to her toes with firm (not hard) pressure, I said ‘goodnight toes’ and held my grip for a bit. I then went on to say goodnight to every body part moving up from her feet to her head. I took my time and said goodnight to her toes, feet, ankles, shins, knees, thighs, hips… all the way up to her forehead. I turned her over on to her tummy and started at her feet again. Before I reached her shoulders again, she was out like a light! It worked!!

Deep Pressure Therapy and The Goodnight Game

Say what?! Did I actually find a trick to get her to fall asleep without either of us having a complete meltdown?! Yes I did!

The Goodnight Game helped us for a long time during the preschool years. We haven’t needed it for quite a while, but Cara asked to ‘play’ last night. I think the 2nd term of Grade 1 started off with a bang and she’s been a bit anxious. She hasn’t been falling asleep as well as she usually does, so last night she asked if we could try and voilà… dreamland.

What do you think of our game? Have you tried deep pressure therapy?

Please let me know in the comments below. I’d love to hear what you think.

xoxo

Category: Health