06/05/2026
A good summary of ways we support better sleep 🛌
One occupation that an OT considers is sleep. Sleep hygiene is important because we need restful, restorative sleep in order to function throughout the day. Here are the main areas an OT would focus on:
🕒 1. Consistent Sleep Routine
Predictable bedtime and wake-up time (even on weekends)
Calm, structured wind-down activities before bed
Use of visual schedules or timers if needed
💡 2. Environment
Reducing light (dim lights, blackout curtains)
Limiting noise (white noise machines if helpful)
Comfortable room temperature
Minimizing clutter and distractions in the sleep space
🛌 3. Sensory Factors
Bedtime clothing (tags, textures, weight)
Bedding preferences (cool vs. warm, heavy vs. light blankets)
Body position and movement during sleep
Use of weighted blankets or compression sheets if appropriate
📱 4. Technology & Stimulation
Reducing screen time 1–2 hours before bed
Limiting stimulating activities (loud play, intense conversations)
Calming strategies instead: books, breathing, stretching, etc.
🧠 5. Self-Regulation & Anxiety
Addressing bedtime fears or worries
Teaching calming techniques (deep pressure, breathing, visualization)
Creating a sense of safety and control
🍎 6. Nutrition & Physical Activity
Limiting caffeine and sugar in the evening
Ensuring adequate physical activity during the day
Avoiding heavy meals or snacks too close to bedtime
Here is more information and resources on sleep: https://www.theottoolbox.com/sleep-hygiene-for-kids/
And here are relaxation exercises to use before bed (includes a free printable): https://www.theottoolbox.com/bedtime-relaxation-stretches-for-kids/
