Why Target the Sensory Systems?
Alongside strategies to help calm one's nervous system, intentionally engaging the sensory systems as part of a bedtime ritual can help shift the body from an alert state into a resting state. Sensory-based routines provide predictable and calming input that signals safety to the nervous system. In conjunction, these strategies can help reduce cognitive load, regulate emotional responses, and support both physical relaxation and mental readiness for rest. Over time, pairing consistent sensory experiences with bedtime can condition the brain to associate these inputs with sleep, making it easier for parents to wind down.
Touch
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Take a warm shower or bath before bed
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Apply lotion or warm body oil using slow and intentional movements with firm but comfortable pressure
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Lie underneath a weighted blanket
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Wear soft, breathable fabrics (cotton, bamboo, etc.)
Taste
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Drink a warm, non-caffeinated beverage (chamomile tea, warm milk, etc)
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Eat a light bedtime snack to support blood sugar stability
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Brush teeth with a gentle toothpaste, avoiding harsh-tasting chemicals
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Avoid overly sweet or stimulating foods before bed
Smell
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Light a calming candle during wind-down times
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Keep a consistent nighttime scent as part of rituals
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Use essential lavender, chamomile, or sandlewood oils to aid in sleep readiness
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Add a few drops (5-10) to an air diffuser
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Add 1-2 drops to a cotton ball to smell as needed
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Add a few drops to your favorite body moisturizer
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If taking a bath, add 5-10 drops to bathwater
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Sound
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Play white noise, nature sounds, or calming instrumental music 30 minutes before bed
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Listen to a guided meditation or body scan
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Dim household noise levels
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If co-sleeping with an infant, listen to consistent lullabies every sleep attempt
Sight
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Dim lights 30-60 minutes before bed
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Using warm-toned lamps instead of overhead lighting
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Limit screen exposure or use blue light filters
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Create a visually uncluttered sleep space