Sensory Processing Disorder and Sleep: Why It Happens and How to Help (Children and Adults)

People with sensory sensitivities may struggle with certain daytime activities at school, work, or home. But this can also cause difficulty settling at night due to the feel of their bedding, interference from light, sounds nearby, and more. These concerns may lead people to be overly alert to their surroundings.

Impaired sleep can impact entire households due to changes in mood, productivity, and focus the following day. This long-term impact even places people at risk of chronic diseases and a decreased lifespan. In this article, we will explain how the sensory systems work and offer a range of sensory-informed changes (such as Sound for Sleep by SoundSory) that make a real difference in your sleep.

What Is Sensory Processing Disorder (SPD)? 

Sensory Processing Disorder (also known as SPD) is a condition that causes the brain and body to process sensory information from the world around us differently. This impacts senses such as vision (sight), hearing (sound), feeling (touch), smell, and taste. Individuals with SPD also have difficulty with body awareness and tolerating different types of movement (such as spinning), which may impact their ability to move as others do.

Since there is so much variation in the types of input individuals may experience, symptoms associated with SPD differ from person to person. For instance, many people may view SPD as having difficulty tolerating certain types of sensory input, but this condition can also cause people to seek out certain input more or even have difficulty identifying some types of input.

Some of the most common symptoms of SPD include:

• Clumsiness
• Ongoing fatigue
• Feelings of overstimulation or overwhelm, especially in certain settings
• Difficulty tolerating certain textures of food and clothing
• Struggling with personal boundaries due to trouble with their own body awareness
• Being overly alert, leading to major reactions to touch (especially light touch), bright lights, loud noises, etc.
• Delayed fine motor skills

As of now, the most recent edition of the Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR) does not recognize SPD as a diagnosis that exists on its own. SPD overlaps with many similar conditions, such as attention-deficit/hyperactivity disorder (ADHD) and autism spectrum disorder (ASD). Since some professionals aren’t yet very familiar with SPD, it is important to find a specialist who can thoroughly and properly diagnose the condition if you suspect you or your child has it.

Why Sensory Processing Affects Sleep 

In order for someone to get good sleep, their body and mind must be calmed and settled to gradually shift them into a different state. The nervous system is chiefly responsible for making this transition. Since the nervous system is also tasked with processing sensory input, individuals with sensory processing disorder are more likely to become overwhelmed than others are. This keeps them more alert well into the evening when they should be settling down. 

Such alertness translates to increased energy levels at a time when most people start to become drowsy. One study found that sleep quality disturbances were associated with sensory processing sensitivities. In turn, those sleep quality disturbances impacted mental and physical health as well as stress in the same individuals.

Signs Your Sleep Problems Are Sensory-Related 

There are many reasons why someone may have problems sleeping. However, some signs point toward sleep difficulties being due to sensory concerns. These may include:

• Needing 30 minutes or more to fall asleep at night
• Disliking the feeling of bedding or pajamas on the body
• Having difficulty showering or bathing before bed
• Wanting to sleep next to a favorite stuffed animal or person or with blankets/pillows piled on top of their body
• Frequently changing positions throughout the night (tossing, turning, or restlessly sleeping)
• Falling out of bed over the night
• Not being able to fall asleep unless there is complete silence
• Wanting something to drink or eat right before bedtime
• Looking around the room often while trying to fall asleep
• Waking multiple times during the night, often due to light changes or noises in the room
• Difficulty waking up in the morning
• Feeling more emotional in the evening (which may look like irritability, increased energy, or being more sensitive to certain situations)
• Waking up very early in the morning, even after going to sleep late (or later than usual)

Please keep in mind that none of these are sure-fire signs that someone has sensory processing disorder. Rather, if someone can relate to many of the items on this list on a regular basis, it may point toward a pattern of sensory processing concerns impacting their sleep.

Sensory-Smart Sleep Strategies That Actually Help

The best way to address sensory processing concerns that are impacting your sleep is to make gradual changes. Not every strategy will work for you, as sensory concerns tend to be person-specific. Read through them and choose what works best for you. Once you find some changes that make a difference, remain consistent to offer a sense of predictability that can assist with encouraging calmness and relaxation. Read on for more guidance on each strategy.

Sensory-Based Sleep Strategy	How it Works
Sensory-Informed Bedtime Routine	Signals the brain toward sleep
Deep Pressure and Proprioceptive Input	Calms and orients the body
Get the Right Sound Environment	Lowers distress and distractions
Manage Light in Evening	Tells the body it’s bedtime
Explore Alternative Textures	Makes you more comfortable
Incorporate Movement During the Day	Regulates the sensory system
Adjust Timing of Snacks and Meals	Prevents digestion from interrupting sleep
Plan Naps Thoughtfully	Boosts energy without taking away from nighttime sleep
Make the Bedroom as Calm as Possible	Gives the body safety cues that allow for relaxation

Build a Consistent, Sensory-Informed Bedtime Routine 

Routines are a great way to improve sleep. When it comes to sensory concerns, they offer a sense of predictability that the pre-sleep period (evening and beyond) will be free of distractions, distressing input, and other things that cause discomfort. You can create a bedtime routine by practicing some calming activities that allow the body and mind to shift from an active state to a calmer, quieter state. This helps signal the body that it’s time to sleep.

Use Deep Pressure and Proprioceptive Input 

One of the best ways to address sensory concerns related to body awareness is by offering the body input that orients and calms it. Deep pressure (touch that is firm) is a great way to do this by helping the body relax. There are many ways to get deep pressure (also known as proprioceptive input). The most common way is through a weighted blanket, but you can also take advantage of any of the following for the same effect:

• Wearing compression clothing
• Giving yourself a deep pressure massage
• Wearing body socks or blankets
• Placing a weighted lap pad on your shoulders or legs while sitting
• Playing with a weighted stuffed animal
• Rolling on a yoga or gym mat
• Laying briefly on an acupressure mat
• Doing wall push-ups or regular push-ups on the floor
• Practicing some complex yoga poses
• Squeezing your arms and legs
• Self-hugging or giving bear hugs to your child
• Exercising with resistance bands
• Doing hand exercises using putty with resistance (called therapy putty or thera-putty)

While most of the activities on this list are completely safe and can be done in any frequency without negative effects, there are some things to note about weighted blankets. Weighted blankets are not suitable for use by infants, young children, or anyone else under 50 pounds, since their weight places individuals of that size at risk of suffocation.

For guidance on what weighted blanket is best, it’s best to follow the 10% rule, where the weighted blanket is no more than 10% of the person’s body weight. This means children may go through several weighted blankets over the course of their growing years. 

Either way, be sure to consult you (or your child’s doctor) before use to ensure there are no medical concerns that get in the way of weighted blanket use. Since they tend to be bulky, they are not advised for people with breathing problems or circulation difficulties.

Get the Sound Environment Right 

Noises can be difficult for those with sensory concerns, as unpredictable, loud, or sudden noises place the body in a state of unrest. Steady and soothing sounds are considered most ideal for controlling how one’s environment sounds. 

Sound for Sleep by SoundSory is a great example of a way to receive calming audio input that can help with sleep. Sound for Sleep is a bone-conduction pillow speaker that offers private audio designed to encourage sleep through gentle vibrations. This adds no noise to the room and is a great option for children or adults with sensory sensitivities and other sleep-related concerns.

Manage Light and Screens Before Bed 

Just as noise can be off-putting to those with sensory concerns, bright light (including artificial, natural light, and even that coming from electronic devices) can also keep a person awake. These all serve to keep the brain awake and alert overnight.

Besides avoiding screens (TVs, computers, tablets, phones, etc.) about 1.5-2 hours before bedtime, managing light exposure in other ways can help with sleep in the evening. For instance, being in daytime light, especially during the morning hours, can help regulate the body’s internal clock and help it recognize when it’s time for sleep. You can also dim the lights in your home in the evening to maximize this effect. Blackout curtains and eye masks also help limit light exposure while you are sleeping, preventing waking before you want to.

Dial In Bedding, Pajamas, and Textures 

Individuals who are sensitive to touch may be bothered by certain fabrics (either on their bedding or clothing). They may also experience discomfort from seams on their clothing or exposed seams on their bedding. You can opt for some of the following options to improve your comfort in the nighttime:

• Switch synthetic fabrics for those made of cotton and other natural fibers
• Place plush pillows, stuffed animals, or toys on and around the bed
• Opt for clothing without seams that allows for freedom of movement
• Be considerate of temperature by allowing for layering

If textures tend to bother your child, be sure they are part of the decision-making process for any changes. This will not only help them feel involved, but ensure they are aware of any changes being made to their environment. Again, this enhances predictability and encourages calmness.

Time Movement and “Heavy Work” During the Day 

Physical activity during the day has long been known to assist with sleep. Adults may tend toward exercises at any point during the day for this reason. Though parents may need to get a bit more creative to encourage this type of regular, consistent activity with their children. They can aim for heavy, effortful movements to help sensory regulation and encourage better sleep. This may include:

• Carrying in grocery bags and unloading them
• Filling up a laundry basket or wagon with books and other heavy objects, then wheeling it around the house
• Rolling or pushing a medicine ball up a wall or along a line on the floor
• Playing tug of war
• Jumping on a trampoline, couch, or mattress
• Carrying a weighted backpack (see above for guidance on how much this should weigh based on your child’s size)
• Doing animal walks
• Climbing on trees, playgrounds, or rock walls
• Using a pull-up bar
• Wheelbarrow walking
• Eating chewy or crunchy foods (these give the muscles in the mouth and face a big workout!)

Adjust Food, Drink, and Timing 

Aim to eat your last full meal around 2 to 3 hours before bed. This allows the body to get a jump start on digestion before we settle down for the night. According to research, people who ate or drank less than 1 hour before going to bed may sleep longer. Meals should contain enough protein and fiber to keep you full with a good balance of fruits, vegetables, and whole grains.

If you or your child like to have a small snack before bed, that isn’t a problem. As with your meals, try to aim for something filling that will not need too much digestion. This may be a small piece of fruit, a handful of mixed nuts, a small portion of a fruit/vegetable smoothie, or some yogurt and granola.

Be Strategic With Naps 

Naps are common energy boosters for people with sleep difficulties, but they can make sleep problems worse if they are not approached in the right way. For instance, taking a nap too late in the day can impact nighttime sleep. Research says naps shouldn’t extend beyond 3:00 p.m.

Lengthy naps that interrupt a person’s sleep cycle can have the same effect. Experts say that short naps should be between 20 and 30 minutes, since this allows a person to get through one sleep cycle and makes waking up easier. For longer naps, it’s best to limit them to 1.5 hours at most. Anything 2 hours or more will cause the body to go into a deep sleep. While deep sleep is typically good, waking up before you finish a full sleep cycle is likely to make you groggy and disoriented, which is likely to make matters worse for your ability to participate in daytime activities.

Turn the Bedroom Into a Sensory Refuge 

Our bedtime routines play a big part in preparing us for sleep, but so do our environments; specifically our bedroom. It’s best to keep the place we sleep slightly cool so our body doesn’t have to do extra work to cool itself down. Comfortable and enjoyable bedding, pleasurable scents, eye masks, and cozy blankets are all other great ways. This allows us to adjust noise, temperature, comfort, and light in a way that eases the sleep process.

How SPD Sleep Struggles Differ by Sensory Profile 

As we mentioned, SPD looks different between people. This means sleep approaches that address sensory concerns cannot be one-size-fits-all. Below, we will discuss some of the common presentations of people with SPD and how each tends to impact sleep.

Over-Responsive / Sensory-Sensitive

Individuals who are overly sensitive to certain types of input may feel overwhelmed and overstimulated by loud noises (or even noises others don’t traditionally find loud), bright or flashing lights, vibrant colors or patterns, strong or specific smells, and lots of movement. This means they are often in a state of heightened alertness, which leads them to have difficulty settling down during the evening and hours leading up to bed.

Under-Responsive / Low Registration 

People who are under-responsive to sensory input may not experience sensations and stimuli from their environment as strongly as others do. While some people may assume this would make it easier to sleep at night due to already feeling lower energy, this isn’t the case. Those who are under-responsive (also known as low registration since they take in and process input at a slower rate than others) may be sluggish during daytime activities, then switch to being unsettled during the evening. This somewhat reverses their body clock. They aren’t necessarily overly alert at night, but they aren’t as prepared for bed as others are, which leads them to get disrupted sleep.

High Threshold / Sensory-Seeking 

People who are sensory seeking are constantly on the lookout for touch input, pressure (often deep in nature), and movement. In children, this often presents as having very high activity levels on a fairly consistent basis. In adults, this may look somewhat higher energy, but not quite as obviously as it does with children. Either way, individuals who are seeking sensory input tend to experience even higher energy levels in the evening, which prevent them from winding down and preparing for sleep.

What Disrupts Sleep, Sense by Sense (and What Helps) 

There are various ways the senses can impact our ability to sleep. This is why modifying the environment is so important to getting good sleep, especially for people who have sensory processing disorder. We’ve compiled a table that offers some quick fixes for certain senses that may be bothersome during the evening and nighttime.

Sense	How it can disrupt sleep	Solutions
Auditory (sound)	Soft and loud noises alike can wake people up or make it difficult to fall asleep	Make the room and home as quiet as possible for bedtime; this may be accompanied by calming music, nature sounds, or white/pink noise to drown out sounds or offer some stimulation
Visual (sight)	Bright colors, patterns, and blue light from the screens of electronic devices can disrupt our body’s internal clock	Have a simply decorated, clutter-free bedroom with neutral (brown, black, grey) or calming (blue) colors in and around the bedroom; limit exposure to screens 1.5-2 hours before bedtime
Tactile (touch)	Ill-fitting or scratchy pajamas, clothing with tags or seams, and uncomfortable bedding can all make it difficult to feel relaxed in preparation for bed	Some people may prefer loose clothing like nightgowns or fitted onesies to sleep in; be sure bedding keeps your body at the right temperature and is comfortable to the touch
Olfactory (smell)	Certain perfumes, lotions, soaps/body washes, or detergents can be especially powerful to the nervous system as it attempts to wind down	Keep strong scents away during the evening; if wanting to target the sense of smell, use products lightly scented with lavender or chamomile to encourage relaxation
Gustatory (taste)	The taste of a bedtime snack or lingering toothpaste may be both alerting and distracting as one tries to fall asleep	Brush teeth with a mild non-mint flavor toothpaste or mouthwash; rinse your mouth out with water a few times before bed
Vestibular (movement and position of the head)	Tossing and turning can partly wake us up in the night because the head movement triggers sensory receptors located in the inner ears	Find a pillow that allows the head to remain stable during the night by supporting the neck; wearing ear muffs may dampen the sensitivity of this system overnight
Proprioception (movement and position of the body)	An insecure position in bed can make you uncomfortable	Gently massage the arms and legs while in bed; simple stretches can encourage improved body awareness

How Poor Sleep Makes Sensory Processing Worse 

As with many health concerns, there is a close link between sensory challenges and sleep. This goes two ways. Sensory concerns can prevent someone from getting a good night of sleep by making it more difficult to fall asleep or causing someone to wake up during the night or too early in the morning. Similarly, not getting enough restful sleep can overwhelm the sensory system. 

This means that people who typically crave and seek sensory input may feel even more compelled to do so the day after they get poor sleep. And those who are sensitive to certain types of sensory input may be even more likely to experience distress when exposed to that input. The same goes for those who have difficulty with sensory discrimination; they may find it harder to split their attention between what someone is saying and background noises, for instance.

Understandably, both of these behaviors can make it more difficult to handle the world around you. This means that people who get better sleep are more likely to experience better sensory regulation during the day than those who struggle to feel rested.

SPD and Sleep Across the Lifespan: Toddlers, School-Age Kids, Teens, and Adults

Sensory concerns (including those that impact sleep) are known to affect individuals across the lifespan. Just as different strategies work for different people, certain supports may also change with a person’s age. Below, we will review some of the ways sensory function changes over the years.

Toddlers and Young Children 

During this period, children form attachments to those around them: parents, siblings, caregivers, and other loved ones. This may mean their ability to settle is partly dependent on some of those people being available. Since this isn’t always possible, this presents many opportunities for toddlers and young children to self-soothe. Parents and caregivers help with this at first, then slowly teach children to regulate on their own to build independence.

Routines are also crucial during this time, and the creation and maintenance of these routines and habits are one of the most crucial roles parents play in these early years. Keep in mind that other normal aspects of development, such as lacking communication skills and teething, can impact a young child’s ability to feel regulated at any given time.

School-Age Children 

Once they become school-aged, children begin having busy schedules. Their timetable tends to get even busier if they are involved in extracurricular activities, attend social events, and have specific hobbies that require regular attendance. While involvement in each of these activities can be great for many aspects of a child’s development, it can be difficult for parents and teachers to know when children are overtaxed.

Therefore, it’s common for feelings of overstimulation to arise once they get home and spill over into the evening, impacting bedtime. This often gets even more significant when children begin having large amounts of homework and are exposed to screens either for that purpose or as a way to ‘relax’ after a long day.

Teenagers 

As time goes on, a person’s natural body clock tends to get a bit later. By the time a person reaches the teenage years, they are used to going to bed a bit later. When you combine this with an even greater sensory load (due to packed schedules and interpersonal relationship problems that come from being more social), this can make sensory regulation even more trying. Teenagers are also encouraged (and likely want) to grow their independence during this phase. In some cases, this makes it more taxing for those with sensory concerns to reach out for help if they feel things are getting too much for them to handle.

Adults With SPD 

It’s common for sensory concerns to not play quite as big of a role outwardly for adults, which is often due to the development of healthy or unhealthy coping skills. Some people may have figured out how to deal with feelings of overwhelm, possibly using substances to numb their responses or exercising, journaling, and attending therapy to manage their emotions.

However, this doesn’t mean sensory processing concerns go away once someone reaches adulthood. This phase simply brings on new challenges such as workplace demands, changing sleep environments due to moves, and the influence of sleeping partners on one’s routines (or lack thereof). In fact, unmanaged sensory concerns may even worsen once someone becomes an adult and can lead to isolation, anxiety, and other mental health concerns.

When SPD Overlaps With Autism, ADHD, or Anxiety 

SPD commonly exists alongside other conditions, specifically anxiety disorders, ADHD, and autism. Studies show that around 90% of people who have autism also have sensory processing disorder. The same goes for anxiety. In fact, research has found that children who have significant SPD symptoms are more likely to have significant SPD symptoms as adults as well as high levels of emotion dysregulation, and an increased risk of an anxiety disorder. When looking at adolescents with anxiety and SPD, those with more severe SPD were also found to have more severe symptoms of generalized anxiety disorder.

Experts have also found that individuals with ADHD possess a notably higher severity of sensory concerns, including low sensory registration, sensory sensitivities, sensory avoidance, and sensory-seeking behaviors than those without ADHD. Since we’ve outlined all the ways in which sensory concerns can impact sleep, it’s understandable why pinpointing sensory concerns that arise in these (and other) conditions is so essential.

How Occupational Therapy and a “Sensory Diet” Can Help 

Occupational therapists (OTs) can create tailored plans (called sensory diets) that offer specific sensory solutions and activities to assist with sensory-related concerns. Based on what a person is struggling the most with (in this case, sleep), OTs will recommend the most effective strategies for those particular problems. 

Sensory diets are designed to be personalized plans that help someone integrate organizing, regulating, and calming activities throughout the course of a typical day. Just as with implementing these strategies, sensory diets are designed to offer gradual improvements as a result of consistent changes.

An occupational therapist who is qualified in treating people with sensory processing disorders and similar concerns should be the one to provide you with a sensory diet. However, these plans can be used as a supplement to any of the at-home strategies we’ve discussed here.

When to See a Doctor About Sensory-Related Sleep Problems 

If you or your child are experiencing persistent sensory-related sleep problems, it may be time to contact a professional for help. It’s best to know when to take that next step, so be observant of the signs, which include:

• Continual fatigue and low energy during the day, which impacts socialization, work, school, sports, etc.
• Growing irritability or other mood changes that are a departure from the norm
• Overly relying on sleep aids of any kind
• Having difficulty falling asleep more than half of the nights in one month

Sound for Sleep by Soundsory: A Calming, Screen-Free Tool for a Sensory-Friendly Bedtime 

Sound for Sleep by SoundSory is an integrated therapeutic sleep program that is an excellent fit for children and adults with sensory processing disorder or general sensory sensitivities, anxiety, ADHD, autism, and more. With its 8-night structured music program that consists of 40- to 45-minute sessions, Sound for Sleep is an evidence-based way to get better sleep. 

Sessions include Celtic music, classical tunes, and lullabies with acoustic gradation and bone conduction technology. Both of these features offer a gradual progression toward sleep without disturbing others in the room. This gets the body used to a more natural way to fall asleep.

Sound for Sleep doesn’t use screens (keeping that harmful blue light away from you!) or medication and is safe for any person to use. This makes it one of the most versatile and natural options on the market. Discover the difference for yourself with Sound for Sleep.

Conclusion: Building a Sensory-Friendly Path to Better Sleep 

We understand how difficult sensory concerns can be to manage, especially when they get in the way of good sleep. Keep in mind that small, gradual adjustments made in a consistent manner are the best way to see positive changes. These will help with sleep and assist with daytime regulation and performance. Each of the at-home strategies we’ve discussed in this article can be effective, but you should recognize when it’s time to speak with a professional for added support. Combined with changes in the home, early intervention will lead to the most notable changes that support better health and an understanding of how to manage sensory-related sleep changes.

FAQs About Sensory Processing Disorder and Sleep 

Can sensory issues affect sleep? 

Yes. Individuals who are over-responsive or seek certain types of sensory input can experience sleep difficulties.

How do I know if sleep problems are sensory-related? 

Frequent position changes, waking multiple times overnight, difficulty going from sleep to wake, needing complete silence, and having difficulty with the feel of bedding or clothing are all possible indications of sensory-related sleep problems.

How do you calm a sensory seeker at bedtime?

Deep pressure is best for sensory seekers at bedtime. You can also offer heavy work and physical activity during the day to help with sleep.

Do weighted blankets help children with sensory processing disorder sleep?

Yes, they can. Weighted blankets offer deep pressure over large areas to calm the nervous system, assisting with sensory regulation and sleep.

What sensory tools help with sleep? 

Weighted blankets, audio machines that offer calming music, and body socks are just a few examples of sensory tools that can help with sleep.

Can sound or music help a child with SPD fall asleep?

Yes. Children who crave music and noise are likely to benefit from listening to calming music as they fall asleep.

When should I see a professional about sensory-related sleep problems?

If individuals with sensory-related sleep problems have ongoing issues and are struggling with daytime alertness, variable mood, and productivity, it’s best to contact a professional for targeted advice.

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