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If your child seems to get a burst of energy right before bed, asks for one more hug, one more drink, or one more lap around the house, it can feel confusing and exhausting. In this episode, we’re breaking down what might really be going on, especially for kids who are sensory seekers.
We talk about what it means to have a high sensory threshold and why some kids need more movement, pressure, and input throughout the day to feel regulated. For many of these kids, bedtime isn’t a behavior issue. It’s a nervous system that hasn’t met its sensory needs yet.
As the day winds down and the environment gets quieter, their bodies may actually feel more dysregulated, not less. We walk through why this happens, including challenges with body awareness, recognizing tired cues, and the difference between being overtired and under-regulated.
We also share some of the most common mistakes we see at bedtime, like expecting kids to go from high energy to completely calm, removing movement too early, or relying on screens to help them wind down.
Most importantly, we talk about what actually helps. From adding heavy work before bed, to using deep pressure and creating a predictable wind-down routine, to giving your child a small “top-off” of sensory input right before sleep. These strategies are simple, practical, and designed to work with your child’s nervous system instead of against it.
We also touch on when sleep struggles might be connected to something more, like medical or regulation-related challenges, and when it might be helpful to seek additional support.
If bedtime has been a struggle in your home, this episode is here to help you understand your child in a new way and give you a few simple things to try this week.
Thanks for listening 🩷
If this episode gave you a new perspective on bedtime, share it with a parent who’s in the thick of it right now.
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If your child seems to get a burst of energy right before bed (running, jumping, crashing), and asking to be thrown in the air, you’re not alone. Many parents feel confused in these moments: should you calm them down? Take away movement? Turn on a quiet show?
Here’s the truth: What looks like “too much energy” is often a child trying to meet their sensory needs. Sensory seekers often need more input before they can calm down, not less.
A sensory seeker is a child with a high sensory threshold, meaning they need more input to feel regulated.
Common Signs of Sensory Seeking:
Constant movement (jumping, spinning, crashing).
Seeking rough play or deep pressure.
Difficulty sitting still.
Increased energy before bedtime.
Climbing, hanging, or being upside down.
Instead of viewing these behaviors as “bad,” it helps to reframe them as communication. Your child’s body is saying:“I need more input to feel calm.”
Throughout the day, many children:
Sit in school.
Follow structured routines.
Suppress movement needs.
By evening, their bodies are essentially saying:
“I’ve been holding this in all day—I need to move!”
This leads to:
Increased hyperactivity at night.
Difficulty transitioning to sleep.
Emotional dysregulation.
And here’s where many well-meaning routines go wrong…
Taking away movement often makes behaviors worse. Movement iswhat their nervous system needs.
Expecting a child to go from 100 → 0 instantly is unrealistic, especially for sensory seekers.
Screens maylook calming, but they:
Stimulate the brain.
Disrupt melatonin production.
Increase dysregulation afterward.
Random roughhousing without structure can overstimulate rather than regulate.
One of the most important takeaways is this: Start with the input your child is seeking. Then layer in calming strategies.
As highlighted in the podcast:
If your child is jumping, spinning, and crashing…
They likely need organized vestibular input FIRST.
Followed by proprioceptive (calming) input.
This sequence helps the nervous system transition naturally toward sleep.
Let’s build a routine that workswith your child’s body, not against it.
This is your “energy release window.” Focus on structured, purposeful movement.
Try This:
Obstacle courses (jump → crawl → carry → repeat).
Pillow jumping sequences.
Blanket swings or “magic carpet rides”.
Slow spinning or rolling.
Therapy ball activities.
Why it works:
Structured movement helps organize the vestibular system, preventing overstimulation.
Now that your child has moved, it’s time to ground the nervous system.
Activities:
Pushing a laundry basket filled with books or toys.
Wall push-ups.
Animal walks (bear crawl, crab walk).
Carrying “heavy” items.
Steamroller (rolling a therapy ball over the body).
Why it works:
Proprioceptive input activates the parasympathetic nervous system by helping the body calm down (Schaaf & Mailloux, 2015).
Blend movement into your routine:
Hop like a frog to the bathroom.
Bear crawl to brush teeth.
Dinosaur stomp to pajamas.
This keeps regulation consistent during transitions (which are often tricky for sensory kids).
Now we shift into calming sensory input across multiple systems.
Proprioceptive + Tactile:
Gentle massage with lotion.
Deep pressure snuggles.
Weighted blanket (if appropriate).
Auditory:
Soft classical music.
Slow instrumental songs.
Visual:
Dim lighting.
Warm or red-toned lights.
Olfactory:
Lavender or calming scents.
Why it works:
Engaging multiple senses supports full-body regulation and signals the brain that it’s time to rest.
End with calming, predictable activities:
Reading books together.
Singing a bedtime song.
Consistent “goodnight” routine.
Giving your child choices (like picking a book or pajamas) also supports emotional regulation.
Sometimes, sleep challenges aren’tjust sensory.
Consider exploring:
Sleep apnea or breathing issues.
Mouth breathing or snoring.
Nutritional deficiencies.
Digestive discomfort.
Restless leg symptoms.
If sleep struggles persist, it may be helpful to consult your pediatrician or occupational therapist.
Let’s say your child is:
Jumping off the couch.
Spinning in circles.
Crashing into pillows.
Instead of stopping the behavior, try this:
Create a mini obstacle course (structured movement).
Have them push a heavy laundry basket to their room.
Do a quick massage with lotion.
Read a book in dim lighting.
Same child. Same energy. Completely different outcome.
Supporting a sensory seeker at bedtime isn’t about getting it perfect. It’s about learning what your child’s body needs.
Start small:
Add 1–2 structured movement activities.
Stay consistent for 1–2 weeks.
Adjust based on your child’s response.
Remember: Your child isn’t trying to make bedtime difficult, they’re trying to feel regulated. And with the right strategies, bedtime can become a calmer, more connected experience for your entire family.
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 & art. One doctor/therapist may have a different way of doing things from another. We are simply presenting our views & opinions on how to address common sensory challenges, health related difficulties & 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 & make purchases. However, this does not impact our reviews & comparisons. We try our best to keep things fair & 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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