5 Smart Sleep Tips to Help Your Child Sleep Better Naturally
Is your child struggling to fall asleep or stay asleep? You're not alone. Many parents search daily for ways to help children sleep better, especially if their child is neurodivergent, has high sensory needs, or just finds bedtime difficult.
Sensory SMART OT supports families with simple, practical strategies that promote better sleep through healthy routines, sensory-aware environments, and calming activities. These 5 Smart Tips will help your child unwind, rest, and wake up refreshed, without relying on medication.
1. Encourage Daily Movement: Exercise, Fresh Air and Sunshine
Children need plenty of physical activity to regulate their energy and emotions. Movement, especially outdoors, is one of the most effective natural sleep remedies for kids.
✅ Why it works:
Exercise reduces stress hormones like cortisol
Sunlight boosts melatonin production at night
Outdoor play helps reset the child’s body clock (circadian rhythm)
Parent Tip: Schedule at least 30–60 minutes of outdoor movement daily. This could include walking, scootering, jumping on a trampoline, or nature play. Aim for the afternoon or early evening.
2. Limit Screen Time Before Bed
Excessive screen use, especially close to bedtime, interferes with melatonin and overstimulates the brain. Reducing screens before bed is one of the easiest and most impactful bedtime routine tips for children.
✅ Why it works:
Screens emit blue light, which delays sleepiness
Fast-paced digital content stimulates the nervous system
Screen time before bed can lead to delayed sleep onset and night waking
Parent Tip: Power down all screens at least 2 hours before bedtime. Replace ALL screens with calm alternatives like books, puzzles, drawing, or quiet play.
3. Make Reading Part of the Bedtime Routine
Looking for a calming way to help your child fall asleep? Reading bedtime stories is both emotionally soothing, mentally relaxing and promotes modelling of a life skill with immeasurable benefits..
✅ Why it works:
Familiar stories create a sense of safety and routine
Reading slows the mind and body down
Encourages parent-child connection
Parent Tip: Choose a quiet corner, dim the lights, and read a calming story. Even older children enjoy being read to, it comforts and strengthens your bond.
4. Encourage Journaling, Drawing or Colouring Before Bed
Some children have busy brains that make it hard to fall asleep. Help them wind down emotionally by offering creative ways to release their thoughts.
✅ Why it works:
Journaling and drawing help "download" thoughts from the day
Promotes emotional regulation
Reduces bedtime anxiety or overthinking
Parent Tip: Keep a notebook by your child’s bed. Encourage them to write about their day, draw their feelings, or create a gratitude list. Younger children may prefer colouring books or drawing their “best moment of the day.”
5. Use Warm Night Lights for a Sensory-Safe Sleep Environment
A calm, consistent sleep environment is essential, especially for children with sensory needs. Night lights can help children feel secure, but the wrong type of light can actually interfere with sleep.
✅ Why it works:
A warm yellow light promotes melatonin production
Helps children settle and self-soothe if they wake up
Prevents sensory confusion from lights suddenly switching off
Parent Tip: Use a dim yellow-toned night light and leave it on all night. Avoid bright white or blue lights. Don’t turn off the night light after they fall asleep—it may wake them later and disrupt their ability to fall back asleep independently.
Bonus Tip: Be Consistent with Your Bedtime Routine
Consistency creates safety. The more predictable the bedtime routine, the easier it becomes for your child’s brain and body to prepare for sleep.
A sensory-friendly bedtime routine might include:
A warm bath
Brushing teeth with calming music
Reading a story together
Writing in a journal or colouring
Lights dimmed with a soft yellow glow
Quiet goodnight hugs and words
Need More Help With Sleep Challenges?
If your child continues to struggle with sleep despite trying these tips, it might be time for personalised support. At Sensory SMART OT, we specialise in helping children regulate their bodies and minds through sensory-informed routines.
🌿 Reach out to us for a tailored sleep plan that meets your child’s unique needs.
Final Thoughts
Helping your child sleep better isn’t just about one quick fix—it’s about creating a sleep-friendly lifestyle that supports their sensory system, emotions, and growing brain. Start small, stay consistent, and remember: better sleep is possible.
✨ You’ve got this—and you’re not alone.
📌 Related Searches:
How to create a calming bedtime routine for children
Sensory tips for helping kids sleep
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Bedtime routine chart for kids
OT-approved sleep tips for children
🌿 Sleep is a journey—let’s walk it together.
Beryl