If bedtime challenges are a regular occurrence in your home, you’re not alone. For many children, winding down to sleep doesn’t come easily, and often it has a lot to do with how their senses interact with the world around them. Sensory play can be a wonderful way to address these bedtime hurdles, supporting your child’s emotional balance and helping them feel secure enough to settle into sleep.

Let’s explore why sensory play can be such a powerful bedtime tool and how you can incorporate it into your child’s evening routine for calmer, easier nights.

What is regulation?

Throughout the day, our brain and body naturally work together to help us feel “just right” for whatever’s happening, whether it’s calming down or gearing up. Regulation is the ability to feel steady and calm, adjusting our energy to fit what’s happening around us. It’s about finding the right level of alertness or relaxation for each situation.

What is dysregulation?

Dysregulation happens when the brain and body struggle to find that “just right” feeling, making it hard to match the energy or calmness that a situation calls for. At bedtime, this might look like a child who feels too "wired" to relax or too overtired to fall asleep, leading to restlessness, resistance, or difficulty settling down. Dysregulation can often stem from overstimulation, anxiety, or the absence of a soothing routine to help ease into rest mode.

Our senses at work

Our senses are how our body collects information from the world around us. They help us understand our surroundings, keep us safe, and manage our emotions. It’s natural that when children feel balanced and secure, falling asleep comes more easily. Sensory play engages these responses, helping kids let go of extra energy and unwind in preparation for sleep.

What is sensory processing?

Sensory processing is how our brain gathers and interprets information from our senses. Everyone’s sensory processing style is unique, which is why we all have different likes and dislikes when it comes to sensory experiences.

Sensory play helps children develop essential sensory processing skills, supporting cognitive, physical, and emotional growth. This type of play is especially helpful for young children, who are just beginning to explore the world and form important brain connections. Through sensory play, kids can learn to manage their emotions, improve coordination, and boost creativity and imagination.

Why sensory play is perfect for bedtime

Sensory play not only builds essential skills but can also create a sense of calm. For example, playing with a soft blanket, exploring a sensory bin, or listening to gentle music can help children find balance and feel more secure in their surroundings—ideal for bedtime. These activities encourage kids to relax and connect with soothing sensory inputs, easing the transition to sleep.

How to incorporate sensory play into your bedtime routine

If you’d like to weave sensory activities into your child’s wind-down routine, here are a few tips to help you get started:

• Start small: Begin with one or two calming sensory activities each evening. Gradually build a routine that feels natural for both you and your child.

• Observe what works best for your child:

• Notice their preferences: Which activitiees: do they seem to enjoy or avoid? Do certain experiences calm or excite them?

• Identify what helps them relax: Pay attention to what soothes them—some sensory experiences may help them wind down more effectively.

• Avoid over stimulating activities. Be mindful of anything that seems overwhelming, and consider calming alternatives that help them feel grounded.

• Be consistent but flexible: A regular routine can signal that it’s time to wind down, but flexibility is essential. Tune into your child’s mood and preferences to adapt as needed.

A calmer bedtime with sensory play

Sensory play activities are a valuable tool to enhance your bedtime routine. By weaving sensory play into your bedtime routine, you’re not only setting the stage for better sleep but also helping your child develop a sense of calm and security that can benefit them in countless ways.

References:

Miller, C., & Sivanathan, N. (2023). Sensory pathways to emotion regulation. Trends in Cognitive Sciences, 27(4), 379-390.