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