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Sleep is a critical activity that promotes self-regulation, and the relationship between sensory processing disorder and sleep is especially important to understand. Without a good night’s sleep, it’s likely that you’ll be irritable, inattentive, disorganized, and a bit more dysregulated the next day.
When it comes to sensory processing disorder, it can be a common occurrence for children to also have sleep issues.
Whether it’s a recurring problem or not, these symptoms of sleep deprivation can often mimic and compound the behavioral observations of children with attention deficit disorder, autism, and sensory processing disorder.
For more information on the relationship between ADHD and sleep, check out our article here.
Sensory Integration is the process your central nervous system goes through when it takes information in from your body’s 8 senses, processes that information, and then responds accordingly.
The 8 senses are:
When one’s central nervous system has difficulty processing any of this sensory information, the body’s responses are atypical and can be observed in motor, language, or behavioral skill difficulties. Occupational therapists diagnose these atypicalities as Sensory Processing Disorder or SPD.
For more information on the types of sensory processing disorder, check out our Guide to SPD here.
When a child has difficulty processing and responding appropriately to the world around him, he may experience dysregulation, or sensory overstimulation/overload. A child with SPD may have difficulty self-soothing or calming down, something that is critical to falling asleep. Understanding SPD also helps us understand why many children need sensory sleeping supports to help their nervous systems shift into a restful state.
Sleep is a complex process of activating and inhibiting certain parts of your brain -- it seems like a simple necessity until the process doesn’t happen as it should and you’re suffering from insomnia!
Only then do you realize the complexity of the process and all that happens while you’re trying to snooze. For the sake of oversimplifying a complex process, we’re going to focus on two main neurochemicals or hormones as they relate to sleep and sensory processing: melatonin and cortisol.
Each of our bodies has a 24-hour sleep-wake pattern called a circadian rhythm. These circadian rhythms are controlled by the hypothalamus of your brain and are essential to falling asleep and waking in a regular timeframe. The hypothalamus controls the brain’s release of melatonin, a neurochemical which helps your body become tired.
Any inconsistencies with melatonin levels can contribute to a disruption of the body’s circadian rhythm, meaning parents would have to work extra hard to make a non-drowsy child ready for bed! This is often the case when a child presents with dysregulation associated with sensory processing disorder - instead of having low levels of melatonin during the day and high levels at night (to trigger drowsiness), the opposite can happen and cause a disruption in the sleep cycle.
Another neurochemical that plays a role in sleep cycles is cortisol. Cortisol is the major stress hormone that is produced when children are anxious, stressed, overstimulated, and/or in sensory overload. Typically, cortisol levels should be higher in the morning (to wake up the body and brain) but gradually decrease over the course of the day, until eventually being at a low point when it is time to sleep. Again, the opposite can happen if the child is in a constant dysregulated state due to sensory processing issues.
Essentially, sleep is a neurochemical process that acts to restore our bodies and brains for a new day of learning and functioning. When the neurochemicals are not interacting appropriately to regulate your sleep-wake cycle or sleep patterns (REM, non-REM), sleep issues exist and daily functioning is impacted.
We know that children with sensory processing disorder experience high levels of cortisol and low levels of melatonin, the opposite of what is typical (and recommended) to support sleep cycles.
Research indicates that behavioral and physiological measures are able to predict good sleepers versus poor sleepers with 85.7% accuracy, suggesting that atypical sensory behaviors are important to consider in relation to sleep deficits in children.
In fact, much of the focus of sensory integration therapy is to elicit the production of neurochemicals to counterbalance one another to support regulation and arousal, including the process of sleep.
Sensory processing challenges can show up in very specific ways at bedtime. While every child is different, these are some of the most common red flags that suggest sleep difficulties may be sensory-driven:
Taking longer than 30–45 minutes to fall asleep
Needing a parent in the room or in the bed to fall asleep
Waking up multiple times during the night
Being easily startled by small sounds or light changes
Constant restlessness, tossing, turning, or seeking certain positions
Complaints about pajamas, sheets, blankets, or mattress textures
Increased irritability, emotional reactivity, or “wired but tired” behavior
Very early waking (4–5 AM) even after a late bedtime
Difficulty transitioning from wake - sleep due to overstimulation
If several of these patterns occur regularly, sensory dysregulation may be impacting your child’s sleep.
Not all sensory challenges look the same. Children with Sensory Processing Disorder may struggle with sleep for different reasons depending on whether they are over-responsive, under-responsive, or sensory-seeking. These profiles help explain why sensory processing disorder and sleep issues present differently in every child.
These children experience sensory input more intensely than others.
Sleep challenges may include:
Pajamas feeling itchy or “wrong”
Sheets feeling too tight, scratchy, or overwhelming
Sensitivity to sounds, lights, smells, or movement
Difficulty calming their body because everything feels “too much”
Fear or anxiety due to sensory overload from the day
Why sleep becomes difficult:
Their nervous system stays in “alert mode,” making melatonin release harder and cortisol harder to lower.
These children register sensory input slowly or weakly.
Sleep challenges may include:
Appearing sluggish or tired during the day, then wired at night
Needing more physical contact or pressure to settle
Slow response to typical calming routines
Difficulty recognizing internal cues like sleepiness
Why sleep becomes difficult:
Without enough sensory input during the day, the nervous system may not cycle into a restful state at bedtime.
These children actively seek movement, pressure, sound, or touch.
Sleep challenges may include:
Constant movement or fidgeting in bed
Rolling, jumping, or crashing right before bedtime
Seeking pressure from pillows, blankets, or a parent’s body
Touching, stroking, chewing, or fiddling with objects as a way to self-regulate
Getting “revved up” in the evening instead of winding down
Why sleep becomes difficult:
Their bodies crave input to organize the nervous system, but too much evening input can spike arousal instead of decreasing it.
If your child is having difficulty sleeping due to a sensory processing disorder, consult his occupational therapist for a sensory diet that is specifically designed to support his bedtime routine in a calming way.
Deep Pressure Therapy, or Deep Touch Pressure, are activities that use pressure on the body to increase the production of serotonin, which helps produce melatonin.
Activities that increase melatonin levels involve the proprioceptive sense include weighted blankets and firm massage may be helpful additions to your bedtime routine.
Another option is a sensory compression sheet. These are soft, stretchy sheets that wrap around the bed, which gives compression. They are a bit more breathable than weighted blankets, but you don't get the customized compression via different weights that you get with a weighted blanket.
The choice between a weighted blanket and a sensory compression sheet would be up to your child!
The production of melatonin is limited by light, so reduce exposure to TVs, iPads, or general bright lights/screens for at least an hour before bedtime. In our article about sensory lighting, we talked about considering how your child’s bedroom is lit and whether those light sources foster good sleep habits (or not!).
Be sure to check that article out for more great ideas on night-time lighting that doesn’t interfere with the circadian rhythm.
Talk to your child’s physician about whether or not Melatonin supplements would be appropriate to try with your child.
There are also a number of vitamins, herbs, and minerals that can help children sleep. Some of these are Zinc, Magnesium, Vitamin B6 and B12.
For more information on Melatonin and Autism, be sure to read Harkla’s article here.
Aromatherapy and essential oils like lavender, vanilla, chamomile can be used in bedtime sprays, lotions, and essential oil baths to promote calm and reduce feelings of stress or anxiety (thereby decreasing cortisol levels).
Sensory challenges often create very specific sleep problems, and understanding the sensory cause behind each behavior makes it much easier to support your child. Use the quick scenarios below to match your child’s bedtime difficulties with simple, effective strategies.
Sensory Cause: Auditory over-responsiveness
Solutions: White noise machine or fan; soft background sounds; noise-canceling headphones or earplugs; minimize sudden noises near bedtime.
Sensory Cause: Nervous system in a high-arousal state
Solutions: Deep pressure squeezes; slow rocking or swinging; burrito wrap with gentle rocking; exercise ball pressure; early-evening heavy work; consistent bedtime routine.
Sensory Cause: Tactile over-responsiveness
Solutions: Tagless cotton or fleece pajamas; compression clothing; weighted blanket; different sheet textures; firmer/softer mattress testing; unscented detergent.
Sensory Cause: Proprioceptive or vestibular seeking
Solutions: Weighted blanket or compression sheet; heavy comforter; gentle rocking; bean bag pressure; slow, predictable movement only.
Sensory Cause: Emotional dysregulation
Solutions: Night-light or soft visual stimulation; calming stories; daytime discussion of nightmares; quiet household during bedtime; earlier, predictable bedtime.
Sensory Cause: Dysregulated circadian rhythm
Solutions: Blackout curtains or sleep mask; limit long naps; morning light exposure; consistent wake time; calming pressure routine before bed.
Sensory seekers crave movement, pressure, or touch, which can make it hard for their bodies to settle at night. They may fidget, roll, jump, or constantly shift positions because their nervous system is looking for input. Providing deep pressure input or compression can be an important part of a sensory sleeping routine that helps their nervous system wind down.
Absolutely. Sensory sensitivities—such as discomfort from clothing or bedding textures, noise sensitivity, bright lights, or the need for more movement—can keep a child’s nervous system in “alert mode.” When the body feels overstimulated or under-stimulated, falling and staying asleep can become challenging.
Any supplements should be discussed with your child’s pediatrician, but commonly considered options include:
Melatonin for circadian rhythm support
Magnesium for calming the nervous system
Zinc and Vitamin B6/B12 for neurological support
Omega-3 fatty acids for brain and sensory integration
Supplements can be helpful but should not replace sensory strategies or occupational therapy.
Focus on slow, steady, and grounding input—never fast or rough play right before bed. Helpful calming strategies include:
Weighted blankets or compression sheets
Gentle rocking or slow swinging
Deep pressure squeezes
“Heavy work” earlier in the evening
A warm bath followed by a consistent routine
These activities help the nervous system shift out of an active, seeking state.
Sensory tools can help regulate the body and create a calming sleep environment. Useful options include:
Weighted blankets
Compression sheets
Body pillows or bean bags
White noise machines
Night lights with soft, gentle movement
Vibrating pillows under the mattress
Seamless, soft pajamas
These tools provide the sensory input children need to feel safe, grounded, and ready for rest.
Sensory issues when trying to sleep in adults often involve sensitivity to sound, light, texture, or movement that makes it hard for the nervous system to relax. Adults may be easily bothered by clothing tags, bedding textures, background noise, or changes in temperature. Simple supports, like white noise, blackout curtains, soft pajamas, or weighted blankets, can help reduce sensory overload and make falling asleep easier.
For children with sensory processing disorder, sleep issues can further compound difficulties with self-regulation. Be sure to support sleep habits by establishing a consistent bedtime routine that has a basis in sensory supports to those very important neurochemicals involved in sleep.
Harkla’s blog has some great sleep-related resources that you may want to read for additional information on:
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Irma
January 23, 2024
Thank you for sharing your knowledge with vitamin and light, wight blankets