Sleep Strategies for Kids with Sensory Needs

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In order to discuss sleep strategies for kids with sensory needs, we must first understand sensory processing disorder.

What is Sensory Processing Disorder?

Sensory Processing Disorder, or SPD, is a condition in which the brain has difficulty receiving and responding to information that comes in through the senses.

One can be more of a sensory seeker or a sensory avoider. The common denominator is that there is a dysregulation of the senses.

Your sensory system is out of balance when the sensory system either gets way too many sensations to process at one time or not enough.

Many children with autism or ADHD also have symptoms of sensory processing disorder.

Studies by the STAR Institute suggest that at least three-quarters of children with autistic spectrum disorders have significant symptoms of sensory processing disorder, and probably more depending on how significant symptoms are defined.

However, the reverse is not true. Most children with SPD do not have an autistic spectrum disorder. Research suggests that the two conditions are distinct disorders just as SPD and ADHD are different disorders.

It is also important to remember that sensory processing disorder is similar to autism in that it falls on a spectrum of mild to severe and no two people experience it the same way.

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Does Sensory Processing Disorder Affect Sleep?

Kids with sensory needs often have difficulties regulating their senses which affects their ability to calm themselves.

It may be difficult to calm a hyperactive child at night.  A child with SPD may have difficulty self-soothing or calming down.

Likewise, some children have sensory aversion which means that they may be sensitive to the fabric of their sheets or pajamas or even the tags on their clothing making it difficult for them to fall asleep.

Even the temperature of the room or seemingly innocuous sounds like the humming of the radiator can hinder a child with sensory needs from falling asleep.

Sensory Friendly Sleep Strategies

If our children with sensory needs have difficulty falling and/or staying asleep, that may impact other behaviors during the day.

Good, restorative sleep actually promotes better self regulation. This becomes a catch 22 situation for our children with sensory processing disorder who have sleep issues.

Without a good night’s sleep, it is likely that the child will feel irritable, and even be more inattentive, disorganized, and dysregulated the next day.

How to calm a child before bed

There are some sensory-friendly sleep strategies that may help you get your child with sensory processing disorder to sleep.

Establish a routine

One of the most important sleep tips for children with sensory needs is to establish a bedtime routine.

When my kids were younger, we had more of an extensive routine that included bath time (using lavender scented bubble bath), stories, songs and three hugs.

We also used the same sayings to signify the closing of the routine (such as “sweet dreams, see you in the morning”).

However, as they have gotten older and more busy (and too cool for “baby stuff”), we have shortened it.

They key is to have a routine that signals their brains that it is time to wind down and sleep.

Be consistent

Similar to having a routine, consistency is also extremely important for a child with sensory processing disorder.

Do your best to keep the same bedtimes and wake up times for your child all year long.

This helps with their circadian rhythm and, according to research, aids in the quality of sleep.

TIP: Consistently turn down the lights leading up to the bedtime routine to signify to the sensory system that it is time to start winding down.

This may help your child with sensory needs calm down before bed as their brains will potentially get used to the signal.

Limit electronics

In addition to natural light affecting sleep patterns, blue light from electronics has a stimulating effect on our children with sensory needs.

Try to eliminate the use of electronics leading up to bedtime as the signals they send to the brain may induce a fight or flight response and put the body in a state of stress.

Even if your child may get 8-10 hours of sleep, electronics may impact the quality of sleep and prevent your child with sensory processing disorder from getting the restorative sleep they need.

Physical activity

Getting enough physical exercise during the day helps the quality of sleep we get at night.

For our children with sensory issues, it is doubly important to ensure they are getting enough of the right kind of physical activity.

A sensory diet is something that you can work with an occupational therapist to create tailored to the sensory needs of your child.

For instance, some children with sensory processing disorder benefit from deep pressure or heavy work activities to give them necessary proprioceptive input.

Others may need vestibular input, like swinging or jumping on a trampoline, throughout the day to help them regulate their sensory system.

It is important to reiterate that each child has individual sensory processing needs so one thing will not work for every child with SPD.

Quiet time before bed

Along with dimming the lights and establishing a routine, having quiet time before bed deserves its own mention.

Sometimes kids with sensory processing disorder tend to create loud noise as well as immerse themselves in loud noises.

While my son always had visceral reactions to unexpected loud noises (he would cover his ears and shrug as if to protect himself), he also loves loud events and is quite a loud (and incessant) talker.

We stress that leading up to bed is a more quiet time. If he needs to get the thoughts out of his head, we have stacks of notebooks for him to write in.

Everyone in the house is encouraged to slow down so there is less banging and stomping around.

This has always been part of the routine leading up to bed. Even now, as teenagers, we are consistent about slowing down, shutting down and being quiet before bed.

Sensory Sleep Solutions

In addition to the tips mentioned above to help calm your child with sensory needs before bed, this section includes products that help kids with SPD get to sleep.

• For your convenience, you can browse all of these products on this Sensory Sleep Solutions Page.

Essential oils – Some families choose to use essential oils to help promote sleep in their children with sensory needs.

Plant Therapy has an entire line of essential oils that has been certified Kid Safe.

We love their Calming the Child, Sweet Slumber and Nighty Night Kid Safe Oil Blends.

The oils can be used in a diffuser in your kids’ bedroom. This Plant Therapy room diffuser also has a soft LED light that might be calming for your child with sensory processing disorder.

In addition, Plant Therapy has some great roll on essential oil blends that can help calm your sensory child before bed.

White noise machine – Ever since our kids were babies, we have used a white noise machine as part of our bedtime routine. My kids have changed the sound they prefer over the years, but they still use it every night.

Even I rely on it to help myself settle down before bed since I got so used to it when they were sleeping in the same room with us.

When traveling, we use the iPhone for white noise. But, in general, we like to keep phones and computers out of the bedrooms to eliminate other distractions.

Weighted blanket – Many children with sensory needs benefit from a weighted blanket to help them sleep.

These blankets mimic the sensation of being held and provide comfort to children who have difficulty calming down before bedtime.

Look for a blanket that has a removable cover so that you can wash it and check with an occupational therapist or your pediatrician to ensure you are getting a proper weight for your child.

Sensory bed tents and sleep sacks – Creating an environment that is cozy and provides a feeling of safety and security may help your sensory child fall asleep faster and stay asleep longer.

A bed tent is one solution to help your sensory child feel secure at night. Both of our kids also liked to be in their bed surrounded by a multitude of stuffed animals that created the same cozy environment for them.

Another idea is to use something similar to the sleep sacks you may have used for your newborn.

There are sleep sacks for older kids that help your children with sensory needs feel warm and secure.

Alternatively, you can let your kids sleep in a sleeping bag which also mimics the snugness of a sleep sack.

Himalayan salt lamp – Some families use himalayan salt lamps and have found them effective in helping to calm their children with SPD as well as to promote sleep.

I include it here in case you want to do some more investigation into these lamps as I have no personal experience with them.

MORE RESOURCES: SENSORY TOOLS AND TOYS

How else can I help my child with sensory needs sleep better?S

Sensory diet

It is important for you child with sensory processing disorder to work with an occupational therapist so that he/she gets plenty of appropriate sensory input throughout the day.

As previously mentioned, each child with sensory processing disorder is an individual and falls somewhere on a vast spectrum of needs.

Their sensory diet should be tailored to their individual sensory needs. For that reason, it is important to work with a professional and offer a variety of sensory activities.

The more a child with SPD can get the appropriate sensory input during the day, the more regulated he/she will feel come bedtime which will help promote falling asleep.

Calming colors

Certain colors are more calming than others. Perhaps consider painting your child’s bedroom walls a soothing color and even choosing bedding and decor in a color that is known to promote calm.

Blackout blinds

We always had room darkening shades in our kids’ bedrooms. This helps with what was discussed above about circadian rhythms.

A dark room is more likely to promote sleep and opening the blinds in the morning to expose your children to light will help them wake up.

Eventually, the goal is to train their own circadian rhythms to help promote a consistent sleep schedule.

While children with sensory processing disorder may experience sleep issues, these sleep strategies for kids with sensory needs may help.

You may have to experiment to find what works, but hopefully one or more of these suggestions will help get your child with sensory processing disorder to sleep.

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