Does bedtime feel like a battle in your house? Many families with children who have sensory processing differences, autism, or ADHD struggle night after night with a child who simply cannot wind down.
Sleep is an occupation. When sleep suffers, everything else suffers too - behaviour, learning, emotional regulation, and family wellbeing.
Why do so many kids struggle with sleep?
For children with sensory processing difficulties, bedtime can be particularly challenging. A child who has been overstimulated during the day may find it nearly impossible to calm their nervous system when the lights go out. Conversely, a child who has been under-stimulated may not feel tired at all.
Common sleep challenges include:
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Difficulty falling asleep - the brain and body simply won’t ‘switch off’
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Bedtime resistance - avoidance, meltdown, or repeated requests
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Frequent night waking - difficulty transitioning between sleep cycles
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Irregular sleep schedules - very late bedtimes and very late wake-up times
The sensory-sleep connection
Children with sensory processing challenges often struggle because their nervous system hasn’t received enough of the right kind of input during the day to feel regulated at night. This is where a sensory diet becomes important - structured sensory activities woven throughout the day to help the nervous system find balance.
Proprioception
The proprioceptive system (our sense of body position and movement) is one of the most powerful tools for calming the nervous system before sleep. When children kick feet against things, crash into cushions, or want to be squeezed - this is often their body asking for more of this calming input.
OT strategies for better sleep
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Build a predictable bedtime routine
A consistent, calming routine signals to your child’s nervous system; it’s time to wind down.
A simple visual schedule can be especially helpful for children who thrive with predictability.
A simple wind-down routine:
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Warm bath
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Soft pyjamas
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Heavy work (e.g., firm hug, pillow press)
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Dim lights, no screens
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Story in bed, then lights out
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Create a sensory-friendly sleep environment
Small changes to the bedroom can make a big difference:
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Lighting: blackout curtains or a small night light depending on your child’s needs
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Sound: white noise for children easily woken by noise
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Bedding: lightweight or heavier fabrics depending on sensory preference
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Adding daytime sensory needs
What happens during the day has a huge impact on sleep at night. Unaddressed sensory needs, too much stimulation, or too little movement can all make settling harder. A personalised sensory diet developed with your OT is often the most effective long-term strategy.
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Deep pressure before bed
Simple deep pressure activities before bed can significantly improve sleep onset:
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Firm massage of arms and legs
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Bear hugs or firm squeezes
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Rolling in a blanket like a “burrito”
When to seek help
If sleep difficulties are consistently affecting your child’s behaviour, learning, or your family’s wellbeing, it’s time to reach out. An OT can assess your child’s sensory profile, develop a tailored bedtime routine, recommend environmental modifications, and collaborate with your GP or paediatrician where needed.