Deep Pressure- Activates the tactile and proprioceptive senses that provides calming input into the body
- Provide firm all-over pressure hugs and cuddles
- Use a heavy blanket or a weighted blanket while reading before bed
- Roll a large yoga ball or firmly press a pillow along your child’s body
- Wrap your child up tightly in a blanket while providing deep firm pressure along the body
- Tuck bed sheets tightly or place pillows around the body for extra deep pressure throughout the evening
Gentle, Rocking Movements- Provides calming vestibular input which help kids relax
- Read books in a rocking chair
- Slowly rock your child back and forth while on a yoga ball for a few minutes before bed
- Ride on a rocking horse or swing on a hammock or porch swing before bed
Limit Visual Auditory Overstimulation- Provide soothing lights and humming sounds to help relax and fall asleep
- Eliminate screen time and devices 2 hours before bed, this will stimulate the brain and increase arousal level rather than promote relaxation
- Relax in a dim, quiet space before heading to bed or while quietly playing
- Try using a lava lamp, a night light projector, or color changing fish tank
- Use a white noise machine/app or listen to quiet music that is soothing
Quiet Play Ideas, Perfect for Getting Kids to Calm Down before Bed
- Reading books is not only great for creating a peaceful atmosphere, but it helps kids develop speech and language skills
- Blowing bubbles provides oral sensory input and provide a calming experience
- Building a pillow fort using comforters, blankets, and pillows
Scent is a Powerful Soother. Lavender, chamomile, and vanilla oil have a soothing, calming, and relaxing effect that help promote sleep
- Spray scented oil on pillows and bed sheets
- Add essential oils in the bath or a diffuser
Create a Sense of Warmth and Comfort
- Drink something warm before bed using a straw. The sucking motion from drinking through a straw provides a calming and organizing input
- Take a warm bath before bed, add soothing essential oils to the water
- Place blankets or comforters in the dryer for a few minutes before bed time
- Place a warm rice pillow in bed or try a cozy plush microwaveable stuffed animal
