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In this episode, we are going to dive into bedtime routines, sleep for the sensory seekers, products to promote better sleep, and nutrition related to improving sleep. If your child is struggling with bedtime routine, falling asleep, and staying asleep, this episode is for you!
Sleep is one of the most important—and often most difficult—occupations for children with sensory processing challenges. Whether your child is a sensory seeker who craves movement or a sensory avoider who struggles with textures and sounds, bedtime can quickly become a daily battle.
Children with sensory processing disorder (SPD) often have trouble winding down because their nervous system is overactive or disorganized. Without calming input, it can be hard for them to relax enough to fall asleep.
Many children with SPD struggle to interpret internal body signals. This means they might not realize they need to use the bathroom, are hungry, or are thirsty until it's too late—leading to repeated disruptions at bedtime.
Retained primitive reflexes, like the spinal galant, can contribute to issues such as bedwetting or restlessness during sleep. These reflexes should typically integrate in early development, but when they don't, sleep can suffer.
Children thrive on predictability. If bedtime varies from night to night or if caregivers aren't aligned in their approach, a child may feel uncertain or unsafe, making it harder to fall asleep.
According to theAmerican Journal of Occupational Therapy, reduced sleep quality has been associated with:
Poor emotional regulation.
Weakened short-term memory.
Lower attention span.
Decreased school performance.
Even just one hour less of sleep per night can significantly impact a child's functioning.
Your current bedtime routine might not be the "just right" fit. Here are some red flags:
Your child still seems wound up after the routine.
They're easily distracted or resist each step.
They wake frequently throughout the night.
You rely on screens or snacks right before bed.
Remember:children with sensory needs often learn in unique and sometimes unpredictable ways. What works one week might not work the next, and that’s okay.
Try incorporating these sensory-informed strategies into your child’s routine. Customize based on their needs and preferences.
Push/pull activities (e.g., wall push-ups, carrying laundry).
Yoga poses or animal walks.
Use Harkla's Body Sock or Weighted Compression Vest.
Add pictures of each bedtime step.
Let your child check off completed tasks.
Involve your child in creating the schedule to increase buy-in.
Use blackout curtains and a white noise machine.
Avoid stimulating toys or bright lights.
Try a weighted blanket or Harkla compression sheet.
Bath with Epsom salts or magnesium oil.
Gentle massage or steamrolling with a therapy ball.
Use essential oils like lavender or a calming blend like Serenity.
A parent-worn shirt for scent comfort.
Laminated photo of a loved one.
A favorite stuffed animal with vibration or weight.
Limit sugar, dyes, and caffeine (especially after 2 PM).
Avoid protein right before bed—it can be stimulating.
Offer foods rich in tryptophan (bananas, turkey, spinach).
Consider magnesium-rich foods or supplements (check with your pediatrician).
Too much screen time before bed.
Late naps or lack of physical activity during the day.
Overstimulation from lights, noise, or textures.
Medication side effects (always consult your child’s doctor).
Helping a child with sensory challenges fall and stay asleep takes patience, creativity, and persistence. What works for one child may not work for another. Trial and error is part of the process, and that's okay.
The more empowered and consistent you are, the more likely your child will begin to thrive. You're not alone - With the right tools and a sensory-informed plan, better sleep is possible.
BORING, BUT NECESSARY LEGAL DISCLAIMERS
While we make every effort to share correct information, we are still learning. We will double check all of our facts but realize that medicine is a constantly changing science and art. One doctor / therapist may have a different way of doing things from another. We are simply presenting our views and opinions on how to address common sensory challenges, health related difficulties and what we have found to be beneficial that will be as evidenced based as possible. By listening to this podcast, you agree not to use this podcast as medical advice to treat any medical condition in either yourself or your children. Consult your child’s pediatrician/ therapist for any medical issues that he or she may be having. This entire disclaimer also applies to any guests or contributors to the podcast. Under no circumstances shall Rachel Harrington, Harkla, Jessica Hill, or any guests or contributors to the podcast, as well as any employees, associates, or affiliates of Harkla, be responsible for damages arising from use of the podcast.
Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We try our best to keep things fair and balanced, in order to help you make the best choice for you.
This podcast should not be used in any legal capacity whatsoever, including but not limited to establishing “standard of care” in a legal sense or as a basis for expert witness testimony. No guarantee is given regarding the accuracy of any statements or opinions made on the podcast.
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Elizabeth Andrews
January 23, 2024
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