When it comes to bedtime, every child is unique. Some drift off to sleep with ease, while others struggle to settle down, often due to sensory processing differences. These differences can be found in both neurodivergent and neurotypical children, though they are particularly common in autistic children. Understanding whether your toddler is a sensory seeker or a sensory avoider can make a significant difference in creating a calming bedtime routine that helps them unwind and get the rest they need.
Sensory Processing and Sleep
Sensory processing refers to how the brain interprets and responds to sensory information from the environment. Children process sensory input differently—some seek out sensory experiences (sensory seekers), while others are overwhelmed by them (sensory avoiders). These tendencies can heavily influence how they settle down at bedtime.
Sensory Seekers are children who crave sensory input. They may be constantly on the move, love touching things, or enjoy loud noises and bright lights. At bedtime, they might find it hard to slow down, which can make falling asleep a challenge.
Sensory Avoiders are children who are easily overwhelmed by sensory input. They might be more sensitive to noise, light, or certain textures. At bedtime, they might struggle with the feel of their pyjamas, the sound of a fan, or even the slightest light in the room.
Helping a Sensory Seeker Unwind at Bedtime
Sensory seekers often benefit from activities that provide deep pressure or repetitive, rhythmic movement, which can help them feel calm and grounded.
Incorporate Deep Pressure Activities: Before bed, consider activities that offer deep pressure input, like a gentle massage, squeezing a body pillow, or using a weighted blanket. These activities can help a sensory seeker feel secure and calm their nervous system.
Create a Structured Bedtime Routine: Sensory seekers thrive on predictability. A consistent bedtime routine that includes a series of calming activities—such as taking a warm bath, reading a book, or listening to soothing music—can help them transition from an active state to a more restful one.
Use Calming Scents: Aromatherapy can be beneficial for sensory seekers. Scents like lavender or chamomile can help signal to the brain that it’s time to relax.
Provide Sensory Input Through Movement: Some sensory seekers may benefit from activities like gentle rocking in a chair or a few minutes on a sensory swing before bed. These movements can help regulate their sensory needs and prepare them for sleep.
Helping a Sensory Avoider Unwind at Bedtime
For sensory avoiders, the goal is to create a calming environment that minimises sensory overload.
Create a Calm and Quiet Environment: Sensory avoiders are easily overstimulated, so it’s important to create a serene sleep space. Use blackout curtains to block out light, and consider a white noise machine to drown out any disruptive sounds.
Choose Comfortable Bedding: Textures matter to sensory avoiders. Ensure their pyjamas are soft and tag-free, and that their bedding is smooth and comfortable. Weighted blankets can also provide a sense of security without overwhelming their senses.
Minimise Stimulation Before Bed: Reduce screen time and avoid stimulating activities in the hour leading up to bedtime. Instead, opt for quiet, calming activities like reading a simple story or doing a puzzle together.
Introduce Soothing Sensory Input: While too much sensory input can be overwhelming, the right kind of input—like a soft nightlight or gentle music—can help a sensory avoider feel safe and ready for sleep. Experiment with different calming strategies to find what works best for your child.
Things can be different when working with neurodivergent children, especially autistic children. If your child wakes at night and displays certain behaviours i.e. jumping in their cot/bed, kicking or talking, then it may mean that they are not getting enough sensory input during the day. For example, look to include frequent sensory breaks during the day to allow for jumping, bouncing, blowing bubbles etc. Their sensory input during the day can have a big impact on night time wakes and behaviour. Likewise, for sensory avoiders, these sensory breaks could be quiet time in a den reading, or drawing. I will be writing more about this topic soon.
Conclusion
Understanding your toddler’s sensory needs is key to helping them unwind and prepare for a restful night’s sleep. Whether your child is a sensory seeker or a sensory avoider, tailoring their bedtime routine to meet their sensory preferences can significantly improve their sleep quality. By creating a soothing, sensory-friendly environment, you’re setting the stage for better sleep, which is essential for your child’s overall well-being.
Remember, it might take some trial and error to discover what works best, but with patience and consistency, you can help your child develop a bedtime routine that supports their sensory needs and encourages healthy sleep habits.