Sleep Hygiene

Helping your child rest better through sensory-friendly routines 

🛌 What Is Sleep Hygiene? 

Sleep hygiene means creating healthy habits and routines that help your child fall asleep and stay asleep. 
Children with sensory sensitivities may struggle with sleep due to how their bodies respond to touch, sound, light, and movement. 

😴 Common Sleep Challenges 

🕒 Tips for Falling Asleep 

🛁 Create a Soothing Bedtime Routine 

• No screens 1 hour before bed 📵 
• Choose calming activities: reading, drawing, rocking 
• Move stimulating tasks (like bath time) earlier if needed 

⏰ Stick to a Sleep Schedule 

• Same bedtime and wake-up time daily—even on weekends 
• Helps regulate your child’s internal clock 

🌌 Tips for Staying Asleep 

🛏️ Optimize the Sleep Environment 

• Keep the room cool, dark, and quiet 
• Remove flashing lights or noisy toys 
• Use blackout curtains or a sleep mask if needed 

👕 Check for Sensory Triggers 

• Try different sheet and pajama fabrics 
• Use unscented detergent or calming bath scents 
• Consider a white noise machine or fan for sound sensitivity 

🧸 Sensory Strategies for Better Sleep 

🐢 Heavy Work Before Bed 

• Animal walks, wall push-ups, wheelbarrow walks 
• Push a laundry basket down the hall 

🤗 Deep Pressure Input 

• Pillow squishes or squeezes 
• Weighted blanket (check with your therapist) 

🪑 Slow, Rhythmic Movement 

• Rocking chair during story time 
• Gentle back rubs or massage 

💊 Considering Melatonin? 

Melatonin is a natural hormone that helps regulate sleep. 
Always talk to your pediatrician before using melatonin or making dietary changes. 

🧠 Be Patient & Consistent 

• Sleep improvements take time—stick with your routine 
• If challenges continue, talk to your occupational therapist 

📚 More Resources 

• Child Mind Institute – Sleep Tips 
• Sensory Smarts – Sweet Dreams 
• Seattle Children’s Autism Blog – Sleep & Autism