Sensory‑Friendly Bedrooms (Sleep & Calm)
Create a predictable, low‑stim bedroom for easier falling asleep and staying asleep. Focus on lighting, sound, bedding, and simple routines.
Quick Wins (Tonight)
Dim the Room
Use lamps, warm bulbs, or night lights; avoid bright overheads.
Sound Consistency
Use steady white noise; avoid fluctuating sounds (TV, traffic).
Heavy & Cozy
Try a weighted blanket or lap pad for calming pressure.
Predictable Routine
Same 3–4 steps nightly; add a visual schedule.
Tip: Keep toys/visuals minimal near the bed. Set a “bedtime basket” of 2–3 calm choices only.
Common Sleep Challenges
| Challenge | How it might look | What to try |
|---|---|---|
| Falling Asleep | Restless; “can’t turn brain off.” | Lower light 60–90 min before bed; deep pressure; white noise. |
| Night Wakings | Wakes after sleep cycle; hard to resettle. | Return to routine; same sound/scent/light; keep interactions low. |
| Early Waking | Up before dawn, esp. summer. | Blackout curtains; later light exposure; calm morning routine. |
| Sensory Overload | Room feels “too bright/noisy/scratchy.” | Reduce visual load; softer bedding; consistent sound; comfort object. |
Tools & Setups
Pick a few to try; track what helps. Keep changes consistent for a week before judging.
Setup: Limit blue light, use blackout curtains, ensure safe temperature, and keep a clear floor path to bathroom.
Routines & Printables
Related Hubs
Back to Spaces Hub.
Next Steps
Make two environmental changes, add one routine, and review results after 7 nights.
OT‑informed guidance for education only; not medical advice.