Bedtime transitions & sensory wind-down routines that cut night awakenings in half
We struggled for over two years with our 6-year-old taking 2 to 3 hours to fall asleep, with frequent dysregulation at bedtime. After consulting our occupational therapist and adjusting sensory inputs, here is the evening routine that brought calm to our home: 1. **Light & Sound Damping (60 mins before bed)**: We switch off overhead fluorescent lights and rely only on warm 2200K dim bedside lamps. White noise machine turns on 30 minutes before sleep. 2. **Proprioceptive Heavy Work**: 10 minutes of gentle animal walks (bear crawls, wheelbarrow) or pushing a weighted laundry basket across the carpet to organize the nervous system. 3. **Compression Lycra Sheet**: This was a total game-changer for proprioceptive sensory seeking. It fits snugly over the mattress like a sleeve and provides consistent deep-pressure touch without retaining too much heat. 4. **Visual Sand Timer**: Traditional clocks caused anxiety, but a silent 15-minute liquid motion hourglass gives a calm visual marker when storytime is coming to a close. Every child's sensory profile is unique, but if bedtime has been feeling like a battleground, try gentle deep pressure and gradual transition cues. What has worked best for your children?