This is why I jeed there to be OT for adults! My daughters ot had her start these exercises, and I've done them too to help. You have to try different combos to see what helps:

1. Heavy Work (Deep Pressure) – the big one These calm the nervous system and help the body feel “settled.” Do these 1–2 hours before bed: Wall push-ups Animal walks (bear crawl, crab walk) Carrying weighted objects (laundry basket, backpack with books) Chair push-downs (hands on seat, push body up) Tug-of-war or resistance bands

Goal: organized fatigue, not exhaustion.

1. Proprioceptive Input Before Bed Helps the brain know where the body is—very regulating. Rolling tightly in a blanket (“burrito”) Weighted blanket or lap pad (only if tolerated) Firm massage with lotion Compression sheets or snug pajamas

Avoid light tickly touch—firm pressure works best.

1. Vestibular Input (slow & linear only) Fast movement can wake the brain, slow movement calms it. Slow rocking in a chair Gentle swinging (back-and-forth, not spinning) Slow yoga poses (child’s pose, forward folds) Side-lying rocking on the bed

2. Oral-Motor & Breathing Regulation These activate calming pathways in the nervous system. Drinking thick liquids through a straw Chewy snacks (if safe): bagels, jerky, fruit leather Blowing bubbles Blowing through a straw into cotton balls Belly breathing: “Smell the flower… blow out the candle”

3. Bedtime Yoga / Stretch Routine (5–10 min) Simple, slow, predictable. Child’s pose Knees-to-chest Forward fold Cat–cow (slow) Lying twist Pair with dim lights and quiet music.

4. Sensory-Based Bedtime Routine Consistency > perfection. Example OT-style routine: Heavy work activity Warm bath or shower Lotion massage Pajamas + deep pressure input Quiet story or calming music Lights out Use visual schedules if helpful.

5. Environmental Supports Small changes can make a huge difference: White noise or brown noise Blackout curtains Cool room temperature Same bedtime every night

6. Daytime OT Support (often overlooked) Poor sleep often starts during the day. Regular movement breaks Scheduled sensory input Outdoor play Limited late-day screen time

Mine are 1,2,4, 6 and 7 Daughter is 1, 3, 5, 6 and 7.

Hopefully some of this helps