Sleeping Tips For Children With Sensory Issues

Disclosure: This page may contain affiliate links, meaning I get a commission if you decide to make a purchase through my links, at no cost to you. Please read my disclosure for more info.

---

Most children with sensory issues have trouble sleeping. When they can't sleep, neither can their parents, especially mom! Sleep deprivation then trickles down, affecting their day and affecting yours. My youngest son struggles with sleeping and sensory issues. I want to share what I have learned over the years and give some tips that have helped our family.

Your child may have poor sleeping patterns if they:

• take longer than 30-45 minutes to settle before going to sleep;
• then it takes longer than 20 minutes to actually fall asleep;
• requires you to be in the room, next to the bed, or lying in the bed;
• frequently changes position or is restless;
• gets up or wakes up at night on a regular basis;
• sleeping patterns are inconsistent (sleeps 10 hours one night but 6 hours the next, etc.);
• gets less than 7-8 hours of sleep.

​
Children vary with their sensory issues and how it affects them. Some struggle to sleep due to over-stimulation from the day. Others struggle to sleep due to under-stimulation from the day. My advice is to keep a journal to notice your child's pattern.

Some characteristics of sensory issues, and tips on how to "handle them", are the following:

If your child...

1. Doesn't like the feeling of pajamas (or other specific clothes):

• Try sleeping in just underwear
• Try wearing a compression shirt to bed
• Try wearing an over-sized t-shirt to bed

​
2. Doesn't like the feeling of sheets:

• Try using stretchy lycra sheets
• Try using a weighted blanket (10% of their weight)

​
3. Gets upset when bathing or showering:

• Try bathing or showering in the morning
• Try bathing before dinner
• Try the opposite and switch from bathing/showering

​
4. Wants to sleep next to someone:

• Try moving the bed to a corner
• Buy a body pillow

​
5. Wants stuffed animals or pillows piled on top:

• Try using a weighted blanket (10% of their weight)

​
6. Changes positions throughout the night:

• It may be a response to discomfort from the pajamas or sheets, so refer to number 1 or 2
• Try moving the bed to a corner

​
7. Must have complete silence when falling asleep:

• Try using a sound machine or white noise machine
• Try wearing noise cancelling headphones

​
8. Dislikes the taste of toothpaste:

• Try brushing without toothpaste at night, using an electric toothbrush
• Try using a flavored toothpaste that is not minty or cinnamon

​
9. Looks around the room when trying to fall asleep:

• Try using a star night projector, or
• Try using an ocean wave projector, or
• Try putting in a dimmable night light, or
• Try hanging blue or green tube lights

​
10. Complains that the room is too bright (even with lights off):

• Try facing the bed away from the windows
• Try getting heavy curtains for windows
• Try using a sleep mask

​
It also helps to develop a sleep routine for your child. Here are some recommendations that have worked for us:

1. Eat dinner early - about 2 1/2 hours before bed time (this will allow for digestion).

2. Play hard for about 45 minutes before you start the "quiet bedroom" routine.

3. Brush teeth. This is usually not a favorite for most kids, so do this first.

4. Transition to the "calming routine" by dimming the lights and playing classical instrumental music. We use the Alexa for the music.

5. Take a warm bath. Showers can be very stimulating because each stream can feel like a pin prick. If bath time causes problems, then do this step in the morning or before dinner.

6. Read a book together in bed for 20-30 minutes (2-3 books or a chapter book).

7. Sing 1-2 songs. I have a lullaby that I created that I sing to my son, then to all his babies (stuffed animals).

8. Essential Oils. Put a drop of Cedarwood essential oil on neck or behind ears lobes (or use a diffuser). Make sure to use a high quality brand, I prefer Young Living. Most people like to use Lavender, but when I would use it on my son for sleep, it would cause nightmares. It may have been a coincidence, but we switched to Cedarwood instead and it worked for him. (My Young Living referral member number is 12117672)

9. Say a prayer. We recite a scripture (Psalms 4:8), then thank God for our day and blessings.

10. Hugs and Kisses

LIGHTS OUT!

I hope that these suggestions work for you! And YES I do all of these, EVERY. SINGLE. DAY.  It does take a big chunk of my evening and it does make it hard for my son to have sleepovers, but it is what has worked. I want to add that some nights he still struggles to fall asleep. And I have to go back to square one and keep a journal of what he did and what he ate, until we find the trigger.  It is crucial for my son to get a good night's rest!  

Remember that each child is different, so you will have to do a "trial and error" until you find what works best. Keep a journal of what you are doing and the outcomes. As their parent, we have to be their advocate and detective to find the best possible solution to their needs. If you have other tips that work for you, please feel free to share!