Occupational Therapy

Better Sleep, Better Days: How Occupational Therapy Can Help with Bedtime

October 26, 2026

Introduction

A good night’s sleep helps children learn, play, manage their emotions and get through the day. But for many families, bedtime is a nightly struggle – long routines, trouble settling, or waking through the night. Children with autism, ADHD, sensory processing differences or developmental delay are more likely to have sleep difficulties. Occupational therapy can help families build calmer routines and better sleep habits.

At Reverence Community Care, we recognise that every child has individual strengths, needs and ways of learning. This information is general in nature and is not a substitute for individual professional assessment.

Why Is Sleep an OT Issue?

Occupational therapists support the everyday activities that make up a child’s day – and sleep is one of the most important. Sleep affects a child’s functional capacity: their attention, behaviour, learning and ability to take part at home, kinder or school. Poor sleep also affects the whole family.

Common Bedtime Challenges

Challenge What may be behind it What might help
Takes a long time to settle Busy mind, too much stimulation late in the day, or no clear wind-down A predictable routine with calm activities in the hour before bed
Bothered by pyjamas, sheets or noise Sensory sensitivity to touch, sound or light Soft, tag-free clothing, blackout blinds, and steady background noise
Won’t stay in bed Difficulty with transitions, or seeking movement Active play earlier in the day and a visual bedtime chart
Wakes often at night Room changes during the night, anxiety, or habits that need a parent to resettle Keeping the room the same all night, and gradually building independent settling
Anxious at bedtime Worries, separation anxiety or fear of the dark Comfort objects, a dim night light and a short, calm chat about the day

If your child snores loudly, stops breathing or gasps during sleep, or is very sleepy during the day, speak to your GP or paediatrician, as these can be signs of a medical sleep issue.

Tips: Building a Calmer Bedtime

  1. Keep the same times. Aim for a similar bedtime and wake-up time every day, including weekends.
  2. Use a visual routine. A picture chart (bath, pyjamas, teeth, story, bed) helps your child know what comes next.
  3. Switch off screens. Turn off TVs, tablets and phones at least an hour before bed.
  4. Wind down the senses. Dim lights, lower noise, and try calming input such as a warm bath, firm hugs or a gentle massage.
  5. Move during the day. Outdoor play, sunlight and movement in the daytime help the body feel ready for sleep at night.
  6. Make the bedroom sleep-friendly. Keep it cool, dark and quiet, and use the bed for sleep rather than play.
  7. Make changes gradually. Change one thing at a time and give it a week or two before deciding if it works.

How an Occupational Therapist Can Help

An occupational therapist can look at your child’s whole day, including sensory needs, routines and the bedroom environment, to understand what is getting in the way of sleep. They work with your family to build a personalised sleep routine, sensory strategies and step-by-step goals, and can advise on whether equipment such as weighted products may be suitable. Weighted products should only be used on the advice of an OT. For NDIS participants, this support may be funded through capacity building supports under Improved Daily Living, where sleep is linked to the goals in your child’s NDIS plan.

How Reverence Community Care Can Help

Our occupational therapists support children and families in our clinic, at home and via telehealth, with practical strategies for calmer evenings and better sleep. To find out more, contact our team.

Phone: 03 7037 0981 | Email: info@revcare.com.au

Sources & References

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