Sensory Strategies for Sleep
WRITTEN BY: KATHRYN P. WITH THE CALM CATERPILLAR & JESSIE KOZAK WITH GLO PALS
End Bedtime Battles with a Few Simple Tools
Bedtime. For many parents, it’s the most challenging part of the day. The moment the pajamas are on and the lights dim, little ones seem to find a burst of energy. Tears, stalling tactics, and restless tossing can leave both kids and parents frustrated.
But here’s the good news: with a few simple sensory-based strategies, you can transform bedtime from a battle into a gentler, more predictable rhythm your child can settle into!
As moms of energetic kiddos ourselves, we’ve tested these tips and tricks in our own homes. When practiced regularly, these approaches can ease bedtime struggles and create a smoother transition from play to rest (and give you a calmer end to your day, too).
Get Rowdy: Release Energy Before Rest
What if we told you the secret to winding down is first winding up? Kids often need a burst of movement before they can truly settle.
About 30 minutes before bedtime, we like to do active play that provides strong sensory input—like cushion crashing, blanket swings, or a few rounds of jumping on the bed. This gives their nervous system the stimulation it needs to regulate before slowing down.
Reset with Deep Pressure Sensory Input
Once the rowdy play is out of the way, it’s time to introduce calming, organizing input through deep pressure touch.
Try gentle squeezes up and down your child’s arms and legs—sometimes called “hand hugs.”
Roll them up snugly in a blanket like a tortilla, then add firm, steady pressure with a ball by slowly rolling it across their body.
This type of proprioceptive input helps kids feel grounded and secure. Think of it as giving their body the signal: “It’s safe to relax now.”
RELAX WITH A WEIGHTED PLUSH
When it’s time to settle down, a weighted plush can provide the soothing comfort kids need. Flutter is a 3-lb weighted dragonfly from The Calm Caterpillar, designed to deliver calming deep pressure input—like a firm hug.
We like to rest Flutter on the chest, drape the wings across the body, or lay it over the lap. The even pressure helps little ones feel grounded and secure, while the textured wings invite gentle touch and tracing for added calm.
This simple step helps kids shift from active play into a more peaceful state, making it easier to transition into books and, eventually, sleep.
Read a Visually Stimulating Story
Storytime is a favorite part of the evening for many families, and it can also serve as an important step in helping children wind down. Books that provide visual input give kids something engaging to focus on while naturally slowing the pace of the evening.
Blair's Backyard of Big Ideas, our brand-new light-up book, is a great option. It comes with a magic magnifier that reveals glowing, hidden details as children move it across the page. The illustrations light up gently, creating a magical sense of discovery without overstimulating.
This quiet interaction encourages focus and calm exploration. The glowing pages capture children’s imaginations, while the steady rhythm of turning pages and listening to a parent’s voice signals it’s time to rest.
Perfect for bedtime or a cozy wind-down moment, Blair’s Backyard transforms storytime into a soothing visual adventure that helps kids transition from busy play into sweet dreams.
Recount the Day to Bring Closure & Comfort
Finally, with lights low and bodies calm, end with a simple daily recap. Talking through the day—whether it’s what they ate for breakfast or the craft they did at home or school—helps children process and bring closure.
Some kids drift off as they listen, while others add details of their own. Either way, it gives them something safe and familiar to hold onto as they drift into sleep.
Remember: These strategies aren’t instant fixes. Some nights will still be bumpy. But over time, using sensory tools can help bedtime feel less like a battle and more like a calm, connected close to the day. Try one or two of these ideas and see what works for your family—you may be surprised at the difference consistency makes.
