How to help a child wind down before bed: After-Dinner Play Activities to Release Energy Before Bed
For some children, engaging in sensory play and energy-releasing activities before transitioning to bedtime can be highly beneficial to help them wind down from their day.
Here are some ideas:
1. Active Play for High-Energy Kids
Games like obstacle courses, jumping on a mini trampoline, riding their ride on toy, a bike or scooting with their helmet on, or playing tag can help children with lots of energy get their wiggles out in a structured way before winding down.
2. Sensory Play Activities
For children who seek sensory input, activities such as playing with kinetic sand, water play, play dough, having a splashy bath or using a sensory swing can provide soothing stimulation before bed.
3. Gentle Movement Exercises
Yoga, stretching, or simple animal walks (like bear crawls or frog jumps) can help channel energy while promoting relaxation.
4. Creative Play
Drawing, colouring, doing puzzles or building with blocks offers a quieter way for children to engage their minds and transition into a calmer state.
5. Music and Dance
Dancing to soft music or engaging in rhythmic drumming can be a fun way for kids to release any lingering energy while still being mindful of calming down afterwards.
6. Outdoor Time
A short walk outside, stargazing, or playing catch in the backyard can provide fresh air and help children feel more settled before heading inside for bedtime.
By incorporating these strategies, you can help your child develop healthy sleep habits that contribute to their overall well-being.
Winding down from their day whether it was at home, daycare, school or out and about can begin in the afternoon, do they need a more substantial meal than a snack for afternoon tea? Are they having too much sugar or foods with stimulants in the afternoon that may be impacting their bedtime? Do they need a run-around and outside play after daycare/school to get their excess energy from the day out before dinner or after, or both? Could quiet play as a family with a puzzle or building after dinner with no screens help them be calmer for bedtime?
If you need help with determining which activities will be most beneficial for your child speak with their OT to help develop a plan for calm afternoons and bedtime preparation.
For some children, engaging in sensory play and energy-releasing activities before transitioning to bedtime can be highly beneficial to help them wind down from their day.
Here are some ideas:
1. Active Play for High-Energy Kids
Games like obstacle courses, jumping on a mini trampoline, riding their ride on toy, a bike or scooting with their helmet on, or playing tag can help children with lots of energy get their wiggles out in a structured way before winding down.
2. Sensory Play Activities
For children who seek sensory input, activities such as playing with kinetic sand, water play, play dough, having a splashy bath or using a sensory swing can provide soothing stimulation before bed.
3. Gentle Movement Exercises
Yoga, stretching, or simple animal walks (like bear crawls or frog jumps) can help channel energy while promoting relaxation.
4. Creative Play
Drawing, colouring, doing puzzles or building with blocks offers a quieter way for children to engage their minds and transition into a calmer state.
5. Music and Dance
Dancing to soft music or engaging in rhythmic drumming can be a fun way for kids to release any lingering energy while still being mindful of calming down afterwards.
6. Outdoor Time
A short walk outside, stargazing, or playing catch in the backyard can provide fresh air and help children feel more settled before heading inside for bedtime.
By incorporating these strategies, you can help your child develop healthy sleep habits that contribute to their overall well-being.
Winding down from their day whether it was at home, daycare, school or out and about can begin in the afternoon, do they need a more substantial meal than a snack for afternoon tea? Are they having too much sugar or foods with stimulants in the afternoon that may be impacting their bedtime? Do they need a run-around and outside play after daycare/school to get their excess energy from the day out before dinner or after, or both? Could quiet play as a family with a puzzle or building after dinner with no screens help them be calmer for bedtime?
If you need help with determining which activities will be most beneficial for your child speak with their OT to help develop a plan for calm afternoons and bedtime preparation.
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.
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.
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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
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
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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
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
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.
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.
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
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
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.
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.
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BELONG HEALTH'S Paediatric Occupational Therapy SERVICES FOR Perth region
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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
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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
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
