Sleep & Routines

What does OT support look like in this area?

Healthy sleep and consistent daily routines are essential for children to feel rested, alert, and ready to participate in everyday activities. Occupational therapists support children to build skills for self-settling at bedtime, managing transitions from play or screen time to sleep, and establishing routines that promote independence and confidence.

Important: OT is not sleep training. For significant sleep difficulties, consulting a doctor or sleep specialist is recommended. OT works alongside other professionals to support regulation and routines, creating a consistent, tailored approach.

Typical Bedtime Challenges OT Can Support

• Difficulty winding down after play or screen time

• Resistance to going to bed or staying in bed

• Trouble transitioning between evening activities and bedtime

• Night-time anxiety or frequent requests for attention

• Difficulty self-soothing or calming before sleep

How OT support helps this area in everyday life

By improving sleep and routines, children will feel rested, alert, and ready to engage in daily activities. For many families, daily life might feel more like a rhythm rather than a strict routine. Things might happen in a slightly different order each day, but the familiar flow helps children feel safe and secure.

OT strategies may include:

• Creating predictable routines: Visual schedules, step-by-step bedtime charts, or consistent daily flows help children feel safe and prepared

• Supporting transitions: Teaching stepwise transitions from play, homework, or screen time to bedtime helps children settle more easily

• Sensory strategies: Using tools like weighted blankets, dim lighting, calming music, or warm baths to help children relax

• Environmental adjustments: Optimising bedroom environment for comfort and rest

• Regulation skills: Helping children manage emotions, energy, and self-soothing strategies before bed

How this skill can change as your child grows

• Babies (0–2 years): Establishing predictable sleep routines, learning day/night differences

• Preschool (3–5 years): Developing ability to self-settle with minimal adult help, coping with transitions to bed

• School-aged (6–12 years): Maintaining consistent sleep schedules, managing evening routines independently, coping with homework or after-school activities

• Adolescents (13–18 years): Supporting independent management of sleep and wake times, balancing extracurriculars, homework, and social activities

Example

A child uses a visual chart to transition from screen time to reading before bed, gradually self-settling with less parent support