1. Get Plenty of Daytime Sunlight

Natural light plays an important role in regulating the body’s circadian rhythm, which controls sleep and wake cycles. Try to ensure your child gets plenty of sunlight each day. This could include:

• Playing outside after school
• Going for a walk
• Opening blinds or windows during indoor play

Exposure to daylight helps signal to the body when it’s time to be awake, making it easier to wind down at night.

2. Maintain a Consistent Sleep Schedule

Consistency is one of the most important factors for healthy sleep. Aim to keep your child’s bedtime and wake time consistent throughout the week, even on weekends when possible. Predictable routines help children anticipate when it’s time to sleep and ensure they get the age-appropriate amount of rest they need.

3. Limit Screen Time Before Bed

Screens emit blue light, which can interfere with the body’s natural sleep signals. Try turning off screens at least 1–2 hours before bedtime and replacing them with calming activities such as:

• Reading books together
• Playing quiet board games
• Engaging in unstructured play
• Sensory or creative play before bath time

These activities help children transition into a calmer state before bed.

4. Create a Visual Bedtime Routine

Many children benefit from having a clear, predictable routine. A visual bedtime schedule can help children understand what to expect and feel more prepared for bedtime. You can create one by drawing or taking photos of steps in your child’s routine, such as:

• Eating dinner
• Brushing teeth
• Putting on pajamas
• Reading a book
• Getting into bed

Allow your child to check off each step as they complete it to encourage independence and participation.

5. Create a Calming Sleep Environment

A calming bedroom environment can help children transition from the busy day to restful sleep. Consider incorporating calming sensory strategies like:

• Dim lighting in the evening
• White noise or calming music
• Gentle stretches before bed
• Light massage or cuddling

These sensory inputs can help signal to the body that it’s time to relax and sleep.

6. Encourage Movement During the Day

Physical activity helps children regulate their bodies and burn off extra energy that can make it harder to fall asleep. Encourage 20–30 minutes of movement each day, such as:

• Playing outside
• Riding bikes or scooters
• Dancing or active play indoors

Movement helps reduce stress and supports the body’s natural sleep rhythm.

Supporting Healthy Sleep Habits

Even weeks after the time change, it’s normal for children (and adults!) to still be adjusting. With consistent routines, plenty of daylight, and calming bedtime habits, most families will gradually find their rhythm again.

At Hogg Therapy Pediatrics, our occupational therapists often support families with routines, sensory regulation, and strategies that help children succeed in everyday activities—including sleep. If you have concerns about your child’s sleep, regulation, or daily routines, our team is here to help. Give us a call at 859-353-3666 to connect with our OT team, schedule an evaluation, or learn more about the services we offer.