15/08/2025
Struggling with bedtime routines? You’re not alone, and small changes can make a big difference.
Here are 4 OT-informed tips to support better sleep (for kids and adults!):
🕐 Limit screens 1 hour before bed
Blue light from phones, tablets, and TVs can delay melatonin release, making it harder to fall asleep.
💡 Use dim, warm lighting
Swap harsh ceiling lights for lamps or night lights. Soft lighting signals the brain it’s time to wind down.
🧸 Try calming sensory input
Weighted blankets, white noise, or soft textured pyjamas can help the body feel safe and regulated.
🗓 Create a visual bedtime schedule
Use simple pictures or icons to walk through the routine (bath → PJs → book → lights out). Predictability = comfort.
💤 Better sleep means better emotional regulation, energy, and focus the next day.
Want help setting up a routine that works for your child or yourself? Our OTs are here to support you 💙