Sleep Accommodations for Troubled Sensory Sleepers

This article provides sleep accommodations for sensory sleepers who find it hard to fall asleep and stay asleep throughout the night. Affiliate links are included for your convenience. Integrated Learning Strategies (ILS) is a learning and academic center. As a reminder, ILS is not a health care provider and none of our materials or services provide a diagnosis or treatment of a specific condition or learning challenge you may see in your child or student. If you seek a diagnosis or treatment for your child or student, please contact a trained professional who can provide an evaluation of the child.

If you have a child or students who struggle with a Sensory Processing Disorder, bedtime can be a whole different kind of nightmare. Things that seem like minor irritations to most people can keep sleep out of reach for overly sensitive children. Chiming clocks, washers and dryers, and people talking in the other room can disrupt those who struggle blocking out background noise. Those who are tactilely sensitive may complain about the tags on their pajamas, the texture of their bedding or the temperature of their room. And even when all those other conditions are met, they face the hurdle of calming their restless bodies and the slightest addition of stress can make that task seem near impossible.

Research suggests kids who experience tactile, movement and auditory sensitivities are more negatively impacted than other children when it comes to sleep. On average, kids typically need anywhere from 10 to 12 hours of sleep a night. If a child regularly experiences sensory sensitivities either before bed or in the middle of the night, the child is most likely tired, irritable and distracted the next day.

Kids with sensory sensitives who also struggle with sleep, may have one or more retained Primitive Reflexes causing problems at bedtime before or during sleep. With integration and additional sleep accommodations, the child’s sensitivities become more calm and sleep becomes less of an issue as the child grows older.

How Sleep Impacts Kids in the Classroom

If a child lacks the right amount of sleep throughout the week, it may become an issue in the classroom. For any child, sleep is crucial for success in school. However, sensory sleepers are especially in need of the focus and assistance that comes from a good night of rest.

When children frequently fall short of sleep, they may begin to notice some of the following:

• ADHD-like behaviors
• Distracted or daydreaming
• Laying on the desk
• Lack of memory or retention of information
• Needs instructions or tasks repeated
• Emotional and overly sensitive
• Weakened immune system and is often sick

Teachers may become frustrated with the child because they do not understand what’s behind the behavior seen in the classroom.

Sleep Accommodations for Sensory Sleepers

If you have a child or students who is nightly troubled with sleep because of certain sensitivities, there are sleep accommodations you can make inside the home to help bedtime become more peaceful and easy. However, it’s important to remember, kids with one or more retained Primitive Reflexes may continue to have trouble with sleep until the reflexes are integrated. These accommodations below can help in the short-term, but won’t integrate the reflexes. 

Try using these changes or sleep accommodations prior to bedtime to help sensory kids get a better night sleep.

Separate Kids from Siblings

Sharing a room is great and often needed if you don’t have much space. However, if you can separate your sensory child from their siblings, this can prevent interference and bedtime hurdles. Sensory sleepers need a room that provides comfort rather than distraction. The noise of siblings snoring or even rustling around in bed at night can cause the sensory sleeper to reach a state of consciousness in the middle of the night. This is a good option to provide a quiet night’s sleep and a much better bedtime atmosphere for kids who have sensory needs.

Noise-canceling Headphones or Earplugs

If you don’t have the space, and siblings must share a room, noise canceling headphones or earplugs for kids are a great alternative. These two options help block out sounds that you and I don’t even notice and can do little to eliminate. Noises like the hum of the freeway or passing traffic, distant trains, loud neighbors or even crickets can keep kids awake at night.

As a side note, find additional ways to keep the house quiet at night. If you have laundry to do, turn on the dryer or washer in the morning rather than running a load at night. Place animals in a separate room or turn the TV to low during sleep hours. You can also set the air to a hold status so it’s not turning on or off in the middle of the night.

Meditation Techniques or Meditation Podcast

Sometimes getting sensory sleepers to sleep is half the battle. They may lie awake for several minutes or hours trying to prepare their body and brain for sleep. If this is the case, try some meditation techniques or a meditation device before bed. Deep breathing techniques and calming words can also help the brain turn off and create a calmed environment for kids. Choose a meditation podcast or app that eventually ends and leads the child into sleep.

Avoid using white noise or continuous sounds throughout the night as a way to drown out external noises. This may be counterproductive as it could cause speech and language delays for certain children.

Weighted Blanket or Sleep Pod

All these overwhelming sensations can build up a lot of tension in your child’s muscles. Kids who are prone to sensory seeking behavior need heavy weight, crashing, jumping and rough play to calm their bodies. The deep pressure a weighted blanket or sleep pod provides gives the child a sense of security, calming and helps the child’s brain relax. This way, kids have what they need to help them fall asleep at night and stay asleep during the middle of the night.

Comfortable Clothes and Bedding

The texture of clothes and bedding can also be a serious irritation and problem for sensory sleepers who experience tactile defensiveness. If the child struggles with tactile sensitivities, they may be focused on their discomfort of their pajamas or the material of their sheets all night. Most sensory sleepers prefer soft textures and fabrics that are comfortable to them. Tags, itchy material or the textures of certain blankets may cause the child to stay awake at night or cause a restless sleep. As an alternative, choose pajamas with no seams or waistbands and soft material. You can also try a sensory bedsheet created especially for sensory sleepers that provides a compression element along with breathable and stretchy material.

Eye Masks

If a child has sensitivities to light, even the soft glow of a nightlight or the light of the moon can keep a child awake or think it is morning. Sensory sleepers can use eye masks, if they aren’t bothered by the texture, to block out any unwanted light that may come from inside or outside of the house. Use an eye mask with soft material that also helps the child feel comfortable and doesn’t provide too much pressure on the eyes.

Bedtime Routine

Bedtime routines are helpful for all kids, but they are especially important for sensory sleepers. Routines help the child’s mind and body recognize that it’s time to start winding down and preparing for sleep. These routines also become helpful when they face changes such as traveling. When traveling, bring familiar items like stuffies, blankets, stories or a special nightlight.

Bedtime Sensory Activities

There are a number of calming activities you can do before bed to help kids prepare their bodies and minds for sleep. Kids should turn off video games and TV at least 30 minutes before bedtime to allow the brain and body to get to a more relaxed state. Electronic devices can have the opposite effect and can cause irritability, meltdowns or even anxiety. Instead, try a few of these sleep accommodations prior to bedtime.

Sleep Yoga Exercises

Yoga is great for kids anytime of the day, but it can be especially helpful before bedtime. Yoga movements and deep breathing techniques can slow a child’s heart rate and will calm the mind for more meaningful sleep. These types of movements can help children develop better sleep patterns and will also help their body get into a deep sleep needed for a healthier REM cycle. Use yoga cards or a few of theses animal poses to help kids learn simple yoga poses to promote mindfulness and relaxation before bedtime. 

Sensory Swinging

No matter if your child is overwhelmed by too much sensory information or if they just need some time to relax their body, swinging is always the perfect activity before bedtime. You can use sensory swings in a number of different ways to provide the child’s vestibular system with the stimulation it needs for more sensory integration. Getting kids in both the prone and supine positions when using the sensory swing is giving the body what it needs before bedtime. 

Pillow Cave or Burrito

On warm nights, a weighted blanket may be too hot. Building a cave or alcove out of pillows, or wrapping them up in a lighter blanket, are both good substitutes. Wrapping kids up like a burrito or having them stack pillows is a wonderful heavy work activity to relax their joints and muscles to prepare them for bedtime. These types of activities before bed are great for sensory seekers and those who need more physical activity to calm the body before bed. 

“Awaken” the Brain Warm-up Packet

If you want more activities to “awaken” the brain for better learning, try a few of these warm-up activities below to activate the body for more focused and concentrated learning. Enter your email address and we’ll send you the free packet.

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