Why Sensory Kids Get Zoomies Before Bed (And How to Calm Them Without a Battle)

If your child turns into a feral kangaroo the second pyjamas go on… welcome to the club.

The running. The jumping. The flapping. The spinning. The sudden urge to parkour off the sofa like they’ve just downed three espressos.

Bedtime hits and instead of winding down, they’re winding UP.

Before you blame sugar, screen time, or your parenting skills (spoiler: it’s not you), here’s the truth:

👉 Bedtime zoomies are incredibly common for sensory and autistic kids — and they’re not bad behaviour.

They’re regulation.






Why Sensory Kids Get Zoomies Before Bed

1. They’ve Held It Together All Day

School. Rules. Noise. Transitions. Social stuff.
By bedtime, their nervous system has had enough and needs to release all that built-up energy.

Zoomies = pressure valve opening.

2. Their Body Is Seeking Sensory Input

Movement helps regulate the nervous system.
Jumping, spinning, flapping, crashing into cushions — it’s their body saying:

“I need input to calm down.”

Ironically, stillness can feel worse.

3. Overtired Doesn’t Mean Calm

For sensory kids, overtired often looks like hyper, not sleepy.

Their brain struggles to switch gears, so instead of drifting off, it goes into full gremlin mode.

4. Transitions Are Hard

Stopping play. Changing clothes. Brushing teeth.
That’s a LOT of transitions right before bed.

Even if the routine is familiar, transitions can spike stress and lead to zoomies.

What Actually Helps (Without Killing the Joy)

This is the bit that matters.
You don’t need to stop the zoomies — you need to work with them.

✅ 1. Plan the Zoomies (Yes, Really)

Instead of fighting it, build it in.

5–10 minutes of:

  • jumping

  • dancing

  • spinning

  • bouncing on the bed

Timer on. Same every night.
Predictable movement helps the brain feel safe.

✅ 2. Add Heavy Work

Heavy work is GOLD before bed.

Try:

  • carrying laundry

  • pushing against walls

  • bear hugs

  • rolling up tight in a blanket

  • weighted blanket time

This gives deep pressure input that tells the body it’s okay to relax.

✅ 3. Gradual Wind-Down (Not Sudden Stop)

Expecting a sensory child to go from chaos to calm is unrealistic.

Think:
Active → slower → cosy

Not:
Zoomies → lights off → silence.

✅ 4. Keep the Environment Calm

Dim lights.
White noise or calming sounds.
Minimal talking.

Make bedtime boring in the best possible way.

✅ 5. End the Same Way Every Night

Consistency is everything.

Same order.
Same song.
Same cuddle.
Same story.

Over time, the brain learns: this means sleep.

A Gentle Bedtime Tip

For some kids, reading a story that understands their need to move can be incredibly regulating.

Flap, Spin, Zoom! celebrates sensory joy, big feelings, and brilliant bouncy brains — making it a lovely calm-down read before sleep, especially for kids who don’t fit the “sit still and relax” mould.  You can find it here!! 



(You know your child best — take what works and leave the rest 💛)

A Little Reassurance (Because You Probably Need It)

Bedtime zoomies don’t mean your child is naughty, spoiled, or “too much”.

It means their nervous system is doing its best.

With the right tweaks, bedtime can become calmer — without forcing stillness or shutting down who they are.

And if tonight still ends in chaos?
You’re not failing.
You’re parenting a sensory kid in a world that wasn’t built for them.

Also Read: Why Sensory Kids Wake up at 2am









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