Bedtime Routine for Children with SEND and Sensory Needs

Establishing a bedtime routine is key for all children, but for children with Special Educational Needs and Disabilities (SEND), particularly those with sensory needs, a well-planned bedtime routine can be transformative. A predictable, calming routine before bed not only reduces stress and anxiety but also helps ease any fears they may feel, making it much easier for them to fall asleep.

Why is routine so important?

A bedtime routine is a game changer for all children as it helps set the stage for restful, quality sleep – which is essential for healthy development. Children with SEND benefit from a predictable series of calming steps that transition them from the high-energy pace of the day to the relaxed state needed for sleep. 

Consistent bedtime routines not only make it easier for children to fall asleep, but they also establish positive sleep habits that can last a lifetime. Additionally, they provide that all important bonding time with your child and emotional security, helping them to feel safe and cared for as they settle down. This structure reduces bedtime battles, builds self-regulation skills, and even improves behaviour and attention during the day – more focused, better behaved, and better prepared to tackle daily challenges and learning.

Children with SEND may find transitions, like moving from daytime activity to sleep, difficult. A structured bedtime routine supports this transition as the consistency provides comfort and a sense of security. When children follow the same steps each night, they start to associate these activities with sleep, signalling to their minds and bodies that it’s time to rest.

Similarly for children with sensory needs, consistency is particularly important. If each night brings new activities or unexpected changes, they may struggle to settle to sleep, leading to stress and restlessness. 

For children who are demand-avoidant, or have similar traits, establishing a bedtime routine can feel difficult. These children may instinctively resist routines or instructions, but at the same time, they may thrive on the predictability and structure that a bedtime routine provides. For these children, a gentle, indirect approach to the routine can be highly effective. Instead of directly imposing each step, consider using choices to give them a sense of control, such as, “Would you like to read now or brush your teeth first?”.

You might also use non-direct language, such as laying out pyjamas rather than explicitly saying it’s time to put them on. Engaging them in this way helps meet their need for independence, while still giving them the comfort of a consistent routine that supports better sleep. By finding this balance, you can help demand avoidant children feel more in control while still providing the essential structure they rely on for restful nights.

How Do I Create A Sensory-Friendly Bedroom?

The bedroom environment is an integral part of supporting a good night’s sleep, especially for children who may be highly sensitive to sensory stimuli like light, sound, and touch. Here are a few tips to create a sensory-friendly space:

• Lighting: Soft, dimmable lights are ideal. Consider blackout curtains to reduce external light and use a low-wattage nightlight if total darkness causes distress.
• Sound: For children sensitive to noises, a white noise machine can help mask outside sounds and provide a consistent, calming background hum. If a white noise machine isn’t suitable, soft, calming music may work as an alternative.
• Smell: Aromatherapy can be a powerful tool for calming the senses with lavender or chamomile known for promoting relaxation. There are some essential oils that have been designed for children but ensure you seek guidance before using as some oils are not suitable for younger ages. Check for any sensitivities and introduce scents gradually to ensure they are calming rather than overwhelming.
• Touch and Texture: Some children may be particular about textures, so ensure that sheets, pyjamas, and blankets are soft and comfortable. Tags or seams on clothes and bedding can irritate sensitive skin, so choosing tag-free options and softer fabrics can make a big difference.

Holistic Wind-Down Activities to Prepare for Bed

A holistic approach to winding down includes a variety of activities designed to relax both body and mind. Creating a sequence of calming pre-sleep activities is key:

• Screen-Free Time: Avoid screens, where possible, for at least an hour before bed. content being consumed is often overstimulating which can increase the time it takes to fall asleep.
• Gentle Physical Activity: Activities like light stretching or yoga can help relax muscles. Breathing exercises, such as deep breathing or guided visualisations, can be very effective for children who are open to them.
• Quiet Play: Activities such as reading a book, drawing, or doing puzzles can provide a calming focus and encourage mindfulness before sleep.
• Sensory Soothers: For children with sensory needs, tactile items such as soft stuffed animals or textured blankets can be comforting, providing a safe and familiar point of focus.

What is Burrito Wrapping and Why Does it Work?

The ‘burrito wrapping’ technique involves wrapping the child snugly in a blanket, much like a swaddle, which can create a comforting feeling of gentle pressure. This method, also called ‘blanket wrapping,’ is helpful for children who enjoy deep pressure, as it can mimic the feeling of a hug and promote a sense of calm and security.

When using the burrito wrapping technique, make sure your child is comfortable with the sensation and doesn’t feel restricted – it should be snug but not tight. The pressure from wrapping can have a grounding effect, especially for children who find tactile input calming, and can help them feel safe and prepared for sleep.

Safety considerations

There are, however, safety concerns to be aware of. Swaddling is generally recommended for newborns and toddlers. Once a baby shows signs of trying to roll over, it’s best to stop swaddling to prevent any risk of suffocation. 

The wrap should feel snug but not too tight. A good measure is being able to fit two to three fingers between the swaddle and the baby’s chest to ensure they can breathe comfortably and always place swaddled babies on their backs to sleep, as this position reduces the risk of Sudden Infant Death Syndrome (SIDS).

Remember, babies can’t regulate their temperature so make sure they’re not too warm, as overheating can be dangerous. 

For older children, it’s essential that the child can easily free themselves if they feel uncomfortable or restricted. We recommend consulting with a paediatrician/ health visitor to ensure it’s appropriate for their specific needs.

The Lullaby Trust is a great resource for swaddling – it has the latest guidance and advice (Swaddling your baby and using slings – The Lullaby Trust). It’s worth noting that advice changes over time so it’s important to stay up-to-date. 

Should I Use a Weighted Blanket?

Weighted blankets can be especially effective for children with sensory needs, providing a calming, grounding sensation that many children with SEND find soothing. The gentle weight can mimic the sensation of being held or hugged, which may help reduce anxiety and promote relaxation. There are some very important points to consider when choosing a weighted blanket. Here is Occupational Therapy (OT) advice:

Supervision

Children should always be supervised while using a weighted blanket. It’s important not to leave them unsupervised to prevent any risks, such as suffocation or entrapment.

Duration of Use

OT guidelines often recommend limiting the use of weighted blankets to 20-30 minutes at a time, rather than using them for prolonged periods or overnight. This helps ensure that the child remains comfortable and can easily remove the blanket if needed.

Weight Considerations

The blanket should weigh about 10% of the child’s body weight. This ensures that it provides the calming effect without being too heavy.

Not a Restraint

Weighted blankets should never be used as a restraint. Children should be able to move freely and remove the blanket themselves if they feel uncomfortable.

Health Conditions

For children with specific health concerns, such as respiratory issues, it’s advisable to consult with a healthcare provider before using a weighted blanket.

If you’re considering a weighted blanket for a child, it’s a good idea to consult with a paediatrician/ GP for advice. Also, make sure it comes from a reputable company, so that you are confident it isn’t filled with toxic or flammable materials or contains glass beads. This is extremely important if you have a child who chews their bedding.

What Does a Good Bedtime Routine Look Like?

To get started, consider creating a visual schedule for your child’s bedtime routine. A simple chart with pictures or symbols can remind children of each step in their routine, such as:

1. Putting on pyjamas
2. Brushing teeth
3. Calming activity while listening to soothing music/sounds
4. Burrito wrapping
5. Into bed for a story

This predictable sequence provides comfort and can reduce anxiety about bedtime. The goal is not only to help your child fall asleep but also to make bedtime a positive experience for them, building a sense of security, calm, and confidence around sleep.

Conclusion

Creating a bedtime routine for a child with SEND and sensory needs can require patience and experimentation, but the benefits are well worth it. By setting up a routine that is comforting and sensory-friendly, you can help your child find peace at the end of each day, setting them up for better sleep and more rested days.

If you’re unsure about what’s best for your child, don’t hesitate to consult with a Paediatrician/ Occupational Therapist who are experienced in sensory processing. Tailoring the approach to fit your child’s unique needs will give you the best chance of success—and a restful night’s sleep for the whole family.

You can also visit thesleepcharity.org.uk for lots of information and advice around children’s sleep.