Sensory play before bed: How to calm a hyper child at bedtime
Why is my child wild before bedtime?
Does just the word ‘Bedtime’ seem to trigger your child’s body to suddenly wake up and go into some sort of overdrive where they’re jumping off the bed and running around the house as if they’ve had a caffeine shot? (Please tell me it's not just in our house?!!)
Many children seem hyper or silly before bedtime, but this behaviour is often a sign that their nervous system needs help regulating before sleep.
Often clients come to me in frustration saying that Dad is getting involved in all the crazy chaos and they feel like the wicked witch trying to stop the fun and calm things down for a relaxing bedtime.
However, it may come as a surprise that some of that active play before bedtime really can be very useful.
Why sensory play can help children calm down before bed
Sensory play can be incredibly helpful in the evening because children sometimes need movement and sensory input to help their nervous system settle.
There are a few reasons why children may seem particularly active before bed:
1. They have a higher need for sensory input
Some children naturally have a higher threshold for sensory stimulation and simply need more movement than others during the day.
2. They haven’t had enough movement during the day
If children have spent a lot of the day sitting, travelling, or doing quieter activities, their bodies may still be craving movement by the time bedtime arrives.
3. They have been overstimulated during the day
Busy days full of exciting activities, transitions, or demands can overload a child’s nervous system. Movement and sensory play can help organise and regulate this before sleep.
So if your child seems very hyper at bedtime, try including some sensory activities into the bedtime routine before you expect them to calm down.
Example bedtime routine with sensory play
1. Connection
I always recommend including some special time with your child when possible. This can help them feel calm and regulated before moving into the rest of the routine.
2. Activities to activate the vestibular sense
The vestibular sense is your child's inner sense of balance and movement.
Rolling and swinging activities are great for activating this system.
Some examples include:
swinging your child gently in a blanket
throwing them gently onto the bed
dragging them along the floor in a blanket
rocking them in your lap or on a chair
I have an example of the blanket swing idea here on my Instagram.
3. Activities to activate the proprioceptive sense
The proprioceptive sense helps children understand where their body is in space and how much force to use when moving.
Rough-and-tumble play and “heavy work” activities can be incredibly calming for the nervous system.
Examples include:
pillow chops
throwing heavy teddies or pillows off the bed
crawling through a tunnel
climbing over the back of the sofa
doing a blanket squeeze
I have an example of the blanket squeeze idea on my Instagram here:
4. Transition to calm bedtime activities
After the sensory play, it’s helpful to move into something calming such as:
bath time (as long as it doesn’t turn into a splash fest!)
a gentle massage
playing with a calming glitter bottle
children’s yoga
reading a story
In our house there are a couple of things our kids love doing — here are some examples from my Instagram of Squeezing the Sillies and practising some yoga.
What if your child is still hyper and won't settle?
Sometimes, overtiredness can actually look like wild behaviour before bedtime.
When children stay awake too long, their bodies release stress hormones like cortisol and adrenaline, which can give them a sudden burst of energy right when you want them to wind down.
If bedtime has become very chaotic, it can be helpful to check whether your child is going to bed at the right time for their age and sleep needs.
Need more help with bedtime battles?
If bedtime struggles are continuing, my Bedtime Battles and Night Wakes Guide walks you through developmentally appropriate strategies to help children aged 2–8 years settle more easily and improve bedtime routines.
You can download it here for more ideas and support.
Frequently asked questions about hyper behaviour at bedtime
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Children often become hyper before bed because their nervous system needs help regulating. Movement and sensory play can help release energy and prepare the body for sleep.
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Yes. Short bursts of sensory play or movement before the calming part of the bedtime routine can help children regulate their nervous system and settle more easily.
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It completely depends on your child, but some good calming bedtime activities to try are: gentle massage, reading together, children’s yoga, sensory play, or quiet connection time with a parent.