Bedtime transitions & sensory wind-down routines that cut night awakenings in half

We struggled for over two years with our 6-year-old taking 2 to 3 hours to fall asleep, with frequent dysregulation at bedtime. After consulting our occupational therapist and adjusting sensory inputs, here is the evening routine that brought calm to our home:

1. Light & Sound Damping (60 mins before bed): We switch off overhead fluorescent lights and rely only on warm 2200K dim bedside lamps. White noise machine turns on 30 minutes before sleep.
2. Proprioceptive Heavy Work: 10 minutes of gentle animal walks (bear crawls, wheelbarrow) or pushing a weighted laundry basket across the carpet to organize the nervous system.
3. Compression Lycra Sheet: This was a total game-changer for proprioceptive sensory seeking. It fits snugly over the mattress like a sleeve and provides consistent deep-pressure touch without retaining too much heat.
4. Visual Sand Timer: Traditional clocks caused anxiety, but a silent 15-minute liquid motion hourglass gives a calm visual marker when storytime is coming to a close.

Every child's sensory profile is unique, but if bedtime has been feeling like a battleground, try gentle deep pressure and gradual transition cues. What has worked best for your children?