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Why Some Children Find Bedtime Difficult

Every child is different, and there are many reasons why some children find it difficult to settle at bedtime.

ADHD and Sleep
Many children with ADHD experience difficulties winding down before bed.
Factors that may contribute include:

• High energy levels
• Difficulty switching off thoughts
• Emotional regulation challenges
• Difficulty transitioning between activities
• Restlessness
• Delayed sleep onset

Some children appear tired but struggle to slow their bodies and minds enough to fall asleep.
Consistent routines, calming activities and reduced stimulation before bed may help support sleep.

​Autism and Sleep
Sleep difficulties are common among autistic children.
Possible contributing factors include:

• Sensory sensitivities
• Anxiety
• Difficulty with transitions
• Strong preferences for routines
• Increased alertness
• Differences in melatonin production

Many autistic children benefit from predictable bedtime routines and environments that support their sensory needs.

Anxiety and Sleep
Children who feel worried or anxious may find it difficult to switch off at bedtime.
They may:

• Ask repeated questions
• Seek reassurance
• Delay bedtime
• Worry about the next day
• Experience difficulty falling asleep

Creating opportunities to discuss worries earlier in the evening and using calming bedtime routines may help reduce anxiety-related sleep difficulties.

​Sensory Processing and Sleep
Some children are highly sensitive to:

• Noise
• Light
• Temperature
• Clothing textures
• Bedding materials

Others may seek sensory input before sleep.
​Understanding your child's sensory preferences can help create a sleep environment that feels comfortable and calming.

Overtired Children
Ironically, children who are overtired often find it harder to fall asleep.
Signs of overtiredness may include:

• Hyperactivity
• Increased emotional reactions
• Difficulty settling
• Silly behaviour
• Frequent bedtime resistance

Maintaining age-appropriate sleep schedules can help prevent overtiredness.

Inconsistent Routines
​Children thrive on predictability.
​When bedtime routines vary significantly from night to night, children may find it more difficult to understand when it is time to sleep.
Consistent routines help prepare both the brain and body for bedtime.

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Why Winding Down Matters
​
Children spend their day learning, playing, socialising and managing a variety of sensory and emotional experiences.
Just as adults often need time to relax before bed, children also benefit from opportunities to transition from activity to rest.
A structured wind-down routine may help:

• Reduce bedtime resistance
• Improve emotional regulation
• Support healthy sleep habits
• Promote relaxation
• Reduce anxiety
• Improve overall wellbeing

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Creating a Calm Bedtime Routine

Many families benefit from following a predictable sequence each evening.
​A bedtime routine might include:

1. Dinner
2. Outdoor play or movement
3. Bath or shower
4. Pyjamas
5. Brushing teeth
6. Quiet activities
7. Reading together
8. Bedtime cuddles
9. Sleep

The specific routine is less important than maintaining consistency.

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After-Dinner Activities to Help Children Wind Down

For some children, engaging in sensory play and energy-releasing activities before transitioning to bedtime can be highly beneficial.

Active Play for High-Energy Kids
​Games such as:

• Obstacle courses
• Mini trampoline activities
• Riding a bike or scooter
• Playing tag
• Outdoor play

can help children release energy in a structured way before beginning calmer activities.

Sensory Play Activities
​Children who seek sensory input may enjoy:

• Kinetic sand
• Play dough
• Water play
• Sensory bins
• A warm bath
• Sensory swings

These activities can help regulate the nervous system and support relaxation.

Gentle Movement Activities
Some children benefit from slower movement-based activities such as:

• Yoga
• Stretching
• Animal walks
• Deep breathing
• Mindfulness exercises

These activities help children transition from high-energy activities into a calmer state.

Creative Play
Quiet creative activities may include:

• Drawing
• Colouring
• Puzzles
• LEGO
• Building activities
• Reading

These activities promote calm engagement without excessive stimulation.

Music and Relaxation
Listening to calming music, gentle singing or rhythmic movement can help children relax and prepare for sleep.

Outdoor Time
A short walk outside, time in the backyard or stargazing can provide fresh air and help children feel more settled before bedtime.

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Reducing Stimulation Before Bed

Some children benefit from reducing stimulation in the hour before bed.
Consider:

• Lowering lights
• Reducing noise
• Turning off televisions
• Limiting tablets and devices
• Choosing calming activities

Creating a calm environment can help signal that bedtime is approaching.

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Food, Drinks and Sleep

Parents may also wish to consider:

• Afternoon sugar intake
• Caffeine consumption
• Large meals close to bedtime
• Hydration levels

Some children may sleep better when evening meals and snacks are balanced and predictable.

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Supporting Emotional Regulation Before Bed

Children often find it harder to sleep when they are feeling worried, frustrated or overwhelmed.
​Helpful strategies may include:

• Talking about the day
• Reading together
• Using emotion coaching strategies
• Practising deep breathing
• Using visual supports
• Providing reassurance

Supporting emotional regulation during the day often contributes to smoother bedtimes.

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When Should You Seek Additional Support?

It may be beneficial to seek support if your child:

• Consistently struggles to fall asleep
• Frequently wakes throughout the night
• Experiences significant bedtime anxiety
• Has ongoing sleep difficulties affecting family life
• Appears excessively tired during the day
• Has sensory or emotional regulation challenges impacting sleep

Occupational Therapists, Psychologists and other healthcare professionals may help identify factors contributing to sleep difficulties and develop practical strategies tailored to your child's needs.

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Building Healthy Sleep Habits Over Time

Healthy sleep habits are built gradually through consistency, patience and routines that meet your child's individual needs.

There is no perfect bedtime routine that works for every child. The goal is to create an environment where your child feels safe, regulated and ready for sleep.
​
Small changes made consistently over time often have the greatest impact on sleep, wellbeing and family life.

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Our Values in Practice
At Belong Health, we prioritise compassion, integrity, and empowerment in our approach to behaviour management. Our goal is to support you in fostering positive behaviour in your child, no matter your location. Whether you’re in Mandurah, Rockingham, Perth Metro, or connecting via telehealth, we are committed to offering personalised care and ongoing guidance to help you achieve the best outcomes.

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Your feedback helps us continue to provide support and information that benefits our community.
​Stay updated with our latest resources and tips by liking us on Facebook!

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Explore Home Therapy Packs
Our guides provide practical strategies to support children facing these challenges. To further enhance your approach, consider our Home Therapy Packs, designed to engage children and improve focus at home.
Explore Home Therapy Packs

Have a question? or need more information

Our friendly team are happy to help call us on 08 9586 3934 or send us a message

Frequently Asked Questions - How to Help a Child Wind Down Before Bed

Why does my child struggle to wind down before bed?
Children may struggle to settle at bedtime for many reasons, including:

• High energy levels
• Anxiety
• ADHD
• Autism
• Sensory processing differences
• Inconsistent routines
• Excessive screen use
• Overtiredness
• Changes in routine

Understanding the factors contributing to sleep difficulties can help identify effective strategies.

What activities help children wind down before bed?
Many children benefit from calming activities such as:

• Reading books
• Drawing or colouring
• Building with blocks
• Puzzles
• Gentle stretching
• Yoga
• Quiet sensory play
• Listening to calming music

The most effective activities vary between children.

Should children have screen time before bed?
Screen use close to bedtime may affect sleep for some children. Many families find it helpful to reduce screen exposure in the hour before bed and replace it with calming activities.

What is a good bedtime routine for children?
A bedtime routine may include:

• Bath or shower
• Pyjamas
• Brushing teeth
• Reading together
• Quiet play
• Bedtime story
• Goodnight routine

Consistent routines help children understand that sleep time is approaching.

How long should a bedtime routine be?
Many children benefit from bedtime routines lasting between 20 and 60 minutes, depending on their age, needs and preferences.

Can physical activity help children sleep better?
Yes. Regular physical activity during the day can support healthy sleep. Some children also benefit from opportunities to release excess energy in the afternoon or early evening before beginning calmer bedtime activities.

How can I help my child with ADHD wind down before bed?
Children with ADHD may benefit from:

• Predictable bedtime routines
• Reduced screen time before bed
• Physical activity earlier in the day
• Visual schedules
• Calming sensory activities
• Consistent sleep and wake times

Every child is different, and strategies should be individualised.

Can autism affect sleep?
Yes. Many autistic children experience sleep challenges related to sensory processing differences, anxiety, routines, communication differences or difficulties transitioning between activities.

What calming activities help autistic children before bed?
Helpful activities may include:

• Sensory play
• Deep pressure activities
• Weighted blankets where appropriate
• Quiet music
• Reading
• Familiar bedtime routines
• Low lighting environments

The most effective strategies depend on the child's sensory preferences and needs.

Why does my child keep getting out of bed?
Children may leave their bed because they are:

• Seeking connection
• Not feeling tired
• Feeling anxious
• Avoiding bedtime
• Struggling with transitions
• Experiencing inconsistent routines

Understanding the reason behind the behaviour can help guide appropriate strategies.

How can I help an anxious child settle at bedtime?
Strategies may include:

• Predictable routines
• Comfort objects
• Bedtime stories
• Relaxation exercises
• Deep breathing
• Talking through worries earlier in the evening
• Creating a calm sleep environment

Can sensory processing differences affect sleep?
Yes. Some children are sensitive to:

• Noise
• Light
• Clothing textures
• Temperature
• Bedding materials

Addressing sensory factors can sometimes improve sleep and bedtime participation.

What is sleep hygiene?
Sleep hygiene refers to habits and environmental factors that support healthy sleep, including:

• Consistent routines
• Appropriate sleep environments
• Limiting screens before bed
• Regular sleep schedules

How much sleep does my child need?
Sleep needs vary by age. Children generally require more sleep than adults, and adequate sleep supports learning, emotional regulation, behaviour, attention and overall wellbeing.

Can poor sleep affect behaviour?
Yes. Sleep difficulties can contribute to:

• Emotional dysregulation
• Attention difficulties
• Irritability
• Reduced concentration
• Behavioural challenges

Many children function better when sleep needs are consistently met.

Can poor sleep affect ADHD symptoms?
Sleep difficulties can sometimes make attention, impulsivity and emotional regulation challenges more noticeable. Supporting healthy sleep habits may improve daytime functioning.

What role does emotional regulation play in sleep?
Children who are feeling worried, frustrated or overwhelmed may find it harder to settle for sleep. Supporting emotional regulation throughout the day can positively influence bedtime routines.

What if my child only falls asleep with a parent present?
Many children seek comfort and connection at bedtime. Gradual support strategies can help some children develop greater independence while maintaining emotional security.

When should I seek professional support for my child's sleep difficulties?
It may be beneficial to seek support if sleep difficulties are:

• Ongoing
• Affecting family wellbeing
• Affecting learning or participation
• Causing significant distress
• Not improving despite consistent routines

How can an Occupational Therapist help with sleep routines?
Occupational Therapists can help identify sensory, environmental and routine-related factors that may be affecting sleep and develop practical strategies tailored to the child's needs.

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Related Resources

Sleep, Routines & Regulation

• Helping Your Child Establish a Calm Bedtime Routine
• Co-Regulating with Your Child: Foundation Skills for Self-Regulation
• Emotional Regulation Strategies for Children​​
• Emotional Regulation: What Causes Emotional Dysregulation?

Attention & ADHD

• Helping Your Child to Attend and Concentrate
• ADHD Checklist for Children
• Early Signs of ADHD in Children
• Behaviour Support for ADHD

Autism & Neurodevelopment

• Autism Support Hub
• Early Signs of Autism
• Signs of Autism in Toddlers
• Autism Early Intervention Without a Diagnosis​
• Autism vs ADHD vs Developmental Delay

Behaviour Support

• Behaviour Management Tips for Parents
• Positive Behaviour Support Hub
• What Is Positive Behaviour Support?
• Examples of Positive Behaviour Support Strategies
• Behaviour Support for Emotional Regulation

Parent Support

• Managing Fatigue and Energy Levels as a Parent
• How to Become an Emotion Coach for Your Child

​Professional Supports

• Occupational Therapy Perth & Mandurah
• Positive Behaviour Support Services
• Counselling Services

Accessing our Perth services

Let's Work Together

​Referrals to Belong Health
We are Medicare and Private Health fund registered for Occupational Therapy and Speech Pathology.

EPC/Team care arrangements/Chronic disease (CDM) or GP management plans and self-referrals are all acceptable.

WA NDIS Registered Provider  

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Medicare
You can get a referral from your/your child’s GP for OT on a Chronic Disease Management (CDM) plan this gives you 5 sessions for OT per calendar year with a $53 rebate available on each session or a Helping Children with Autism/PDD/ or an eligible disability package (20 sessions between allied health professionals, as set up by a Paediatrician/Psychiatrist) which gives your child under 16 years a $75 rebate per session for the 20 sessions, you can use up to 10 sessions per Health Professional (up to 10 for OT) and you will need a separate referral letter from your child’s Paediatrician for each Allied Health Professional you are seeking services from. 

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Private Health
Your Private Health fund may cover up to 75% of the cost of OT sessions if this is included in your cover, be sure to call them or check your policy for details.

No referral or self referral
You do not require a referral for accessing OT

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NDIS Registered Provider
We are an NDIS Registered Provider
Whether you or your child have NDIS funding that is NDIS Managed, Third Party Plan Managed or you are Self-Managing your funds, you are able to use your funding to cover the full cost of therapy services plus travel costs. You will need provide us with your/your child’s NDIS number and plan details ahead of your first session. Once you have booked a session or contacted us, our team will be in touch to discuss our service agreement and provide you with our services price list. 

13 Littleton st, Falcon

Phone: 08 9586 3934

EMAIL US

OFFICE HOURS:         MONDAY TO FRIDAY 8:30am - 4:30pm

BELONG HEALTH'S Paediatric Occupational Therapy SERVICES FOR Perth region

A: Alexander Heights, Alfred Cove, Applecross, Applecross North, Ardross, Armadale, Ascot, Ashby, Ashfield, Attadale, Atwell, Aubin Grove, Aveley
B: Balcatta, Balga, Ballajura, Banjup, Banksia Grove, Baskerville, Bassendean, Bateman, Bayswater, Beaconsfield, Beckenham, Bedford, Bedfordale, Beechboro, Beeliar, Beldon, Belhus, Bellevue, Belmont, Bennett Springs, Bentley, Bibra Lake, Bicton, Booragoon, Boya, Brabham, Brentwood, Brigadoon, Broadway Nedlands, Brookdale, Bull Creek, Burns Beach, Burswood, Bushmead, Butler
C: Canning Vale, Cannington, Carabooda, Carine, Carlisle, Carramar, Caversham, Champion Lakes, Churchlands, City Beach, Claremont, Clarkson, Cloverdale, Cockburn Central, Como, Connolly, Coogee, Coolbellup, Coolbinia, Cottesloe, Craigie, Crawley, Currambine
D: Daglish, Dalkeith, Darch, Darlington, Dayton, Dianella, Dog Swamp, Doubleview, Duncraig
E: East Cannington, East Fremantle, East Perth, East Victoria Park, Eden Hill, Edgewater, Ellenbrook, Embleton
F: Ferndale, Floreat, Forrestdale, Forrestfield, Fremantle
G: Gidgegannup, Girrawheen, Glen Forrest, Glendalough, Glengarry, Gnangara, Gosnells, Greenmount, Greenwood, Guildford, Gwelup
H: Hamersley, Hamilton Hill, Hammond Park, Harrisdale, Haynes, Hazelmere, Heathridge, Helena Valley, Henderson, Henley Brook, Herdsman, Herne Hill, High Wycombe, Highgate, Hilbert, Hillarys, Hilton, Hocking, Hovea, Huntingdale
I: Iluka, Inglewood, Innaloo, Jandabup, Jandakot, Jane Brook, Jindalee, Jolimont, Joondalup, Joondanna
K: Kallaroo, Karawara, Kardinya, Karragullen, Karrakatta, Karrinyup, Kelmscott, Kensington, Kenwick, Kewdale, Kiara, Kings Park, Kingsley, Kingsway, Kinross, Koondoola, Koongamia
L: Landsdale, Langford, Lathlain, Leederville, Leeming, Lexia, Lockridge, Lynwood
M: Maddington, Madeley, Mahogany Creek, Maida Vale, Malaga, Manning, Marangaroo, Mariginiup, Marmion, Martin, Maylands, Melaleuca, Melville, Menora, Merriwa, Middle Swan, Midland, Midvale, Millendon, Mindarie, Mirrabooka, Morangup, Morley, Mosman Park, Mount Claremont, Mount Hawthorn, Mount Lawley, Mount Nasura, Mount Pleasant, Mount Richon, Mullaloo, Munster, Murdoch, Myaree
N: Nedlands, Neerabup, Nollamara, Noranda, North Beach, North Coogee, North Fremantle, North Lake, North Perth, Northbridge, Nowergup
O: O'connor, Ocean Reef, Orange Grove, Osborne Park
P: Padbury, Palmyra, Parkerville, Parkwood, Pearsall, Peppermint Grove, Perth, Piara Waters, Pinjar, Queens Park, Quinns Rocks
R: Red Hill, Redcliffe, Ridgewood, Riverton, Rivervale, Roleystone, Rossmoyne, Rottnest Island
S: Salter Point, Samson, Sawyers Valley, Scarborough, Seville Grove, Shelley, Shenton Park, Sinagra, Sorrento, South Fremantle, South Guildford, South Lake, South Perth, Southern River, Spearwood, St James, Stirling, Stoneville, Stratton, Subiaco, Subiaco East, Success, Swan View, Swanbourne
T: Tamala Park, Tapping, The Vines, Thornlie, Treeby, Trigg, Tuart Hill
U: Upper Swan
V: Victoria Park
W: Wangara, Wanneroo, Warwick, Waterford, Watermans Bay, Wattle Grove, Wattleup, Welshpool, Wembley, Wembley Downs, West Leederville, West Perth, West Swan, Westfield, Westminster, White Gum Valley, Whiteman, Willagee, Willetton, Wilson, Winthrop, Woodbridge, Woodlands, Woodvale, Wungong
Y: Yangebup, Yokine​