As a parent, you probably know that bedtime can go two ways: one, your kid was so busy all day they’re exhausted and can’t wait to get that story and hit the pillow. Or two, they haven’t had a chance to expel the endless amounts of energy they store in their little bodies. The latter is where a normal nighttime routine can get tricky because that second wind is no joke. They’ll be jumping, singing, fidgeting, and doing everything they can to delay the inevitable “lights out” moment, meaning there’s even less time for you to binge a few episodes of your new favorite show.
If you’re dealing with a kid who’s wired at bedtime, there are a few things you can do to make the transition to dreamland easier. Mom and pediatric occupational therapist Courtney English recently shared a few of her favorite sensory activities that help kids calm down before bed, and they’re simple but effective. Her TikTok video shows what parents can do:
@courtneyenglish.ot Try this sensory circuit for your next bedtime routine! #momsoftiktok #toddlersleep #bedtimeroutine #sensoryactivities #occupationaltherapy
Easy Calming Bedtime Activities for Kids
1. Crawl tag lets them organize proprioceptive input in their body.
Dr. Megan Anna Neff writes for Neurodivergent Insights that “Proprioception plays a role in body awareness, self-regulation, coordination, posture, and the ability to focus.” Playing a short game of tag in their bedroom will allow kids to realize where they are at that very moment in time, helping them to center themselves and be present.
2. Sensory sandwich provides passive proprioceptive input to the body to lower little’s arousal level.
Massage is known to be a great way to receive proprioceptive input, and what English calls a sensory sandwich (putting your child between two pillows and pressing down) is a low-energy activity that’ll give their body what it needs to relax.
3. A combo of singing and rocking offers calming and organizing vestibular input for your kid (and you).
Vestibular input is another important factor for kids who are wired at bedtime. As Laura Petrix writes for the OT Butterfly, it’s “a network of parts in your inner ear that contribute to your sense of balance and coordination.” It allows our bodies to know when we’re falling, move in coordinated ways (like riding a bike), and know the right speed to walk around other people. The combination of singing and rocking helps to calm the vestibular system by providing auditory rhythm and linear movement.
4. Body squeezes in bed help their body feel organized and relaxed, so your kiddo feels connected and safe while falling asleep.
This is another great type of massage or touch activity that provides proprioceptive input to the nervous system. Plus, it’s a great chance to get a few snuggles in there before they close their eyes.
These activities are no secret to occupational therapists, who use them often. In fact, English has offered other sensory activities that are appropriate for bedtime, including tossing around a weighted animal and doing the “clock move.” But they’re something we should all have in our back pockets next time we’ve got monkeys jumping on the bed.