Free Bedtime Social Stories

A collection of free bedtime social stories. Printable and video social stories for kids about bedtime routines and sleeping are included below.

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Many kids need a bit of extra support when it comes to bedtime routines and sleep schedules. They might need help getting ready for bed, remembering to go pee before bed, brushing their teeth, and so on.

Using a bedtime routine chart is a great starting point to helping your child get a good sleep. 

But, another great tool is to use a social story that explains why it's important to get a good night's sleep and outline bedtime routines. Don't worry, I've got you covered with these free bedtime social stories below.

Ideally, you want to write your own social story since everyone's bedtime routine looks a bit different. However, you can use the stories below as inspiration so you know what things you might want to include. So let's dig in!

This collection of social stories about bedtime and sleep was last updated on April 20, 2024. A new video social story was added.

Free Bedtime Social Stories

Have you been looking for a social story about bedtime routines or sleep? Then look no further than these free printable social stories. Some require you to have a Teachers Pay Teachers account (which is free!) before you can download them.

I've rounded up some options for you to explore. That way you find the best sleep related social story for yourself or your child. Or you can simply use ideas from different stories below to write your own custom story (free social story templates here to help).

Please note that just because a social story is listed here does not mean I endorse its content. After all, many social stories tend to be poorly written and/or teach autistic masking. Besides, I haven't read all of these stories word for word myself. So please read through the stories carefully before using them.

1. Sleep & Bedtime Social Stories from Happy Learners - Here you will find four text only social stories. No pictures are included. The topics covered here are I can go to sleep, my bedtime routine, sleep, and sleep routine.

2. Social Story About Getting Undressed & Bedtime Routine from Kat D on TPT - This story uses clipart and simple text. I do see a typo in the preview (of vs. off) and some terminology that you may or may not use (e.g., "take our tubbie!" for having a bath) so you might have to adapt the story. It does also reference diapers in the text.

3. Social Story: I Love to Sleep from Lindsey Hyland on TPT - This story might uses a clipart and it appears to be fairly detailed. It does come in PowerPoint format, which means you might be able to edit it. If you have a hyperlexic child who loves logos (it's a common interest!), there is a great page that features a Dreamworks logo which might appeal to them.

4. Sleep Social Story for Teens from Learning Opportunities on TPT - The format of this one is cool. It looks like a graphic novel! The story itself focuses on why it's important to go to bed and is geared towards older kids and teens.

5. Sleeping Editable Social Narrative from The Gift of Gab on TPT - This story is completely editable and does not come with images by the looks of things. But if you're looking for something you can customize, this might be the route to go.

6. I Can Fall Back Asleep: A Social Story from Coach Franny on TPT - Here's a social story that focuses on what kids can do when they wake up in the middle of the night. It uses colorful clipart.

7. Sleeping in My Bed Social Story from The Watson Institute - Scroll down the list to find the sleep related story. This particular story references Christopher Robin and Winnie the Pooh and is text only.

Video Social Stories About Bedtime Routines & Sleep

Here are some video social stories that talk about sleep and bedtime routines. You can use these in teletherapy sessions and/or at home. Videos are always a great alternative to printing off a story.

Like the stories above, some of the wording in these videos aren't always great. But I wanted to make sure you had lots of different options for helping your child with bedtime and sleep routines.

Need More Resources to Help with Bedtime Routines?

Using a visual schedule or routine chart alongside the above social stories is a great way to help with bedtime routines and sleep. Try this free printable bedtime visual routine chart so your child can check off each step as they finish it.

Or try using these free bedtime communication boards to have scripts/gestalts to model during your bedtime routine.

Hopefully these bedtime social stories and visual supports are helpful to you. You can use them to maintain your current bedtime routine or to assist with starting a new bedtime routine. Either way, good luck!

How to Make a DIY Lycra Sensory Bed Sheet

Lycra sensory sheets are super easy to make. Use this tutorial to learn how to make your own DIY compression bed sheet for cheap!

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I had been debating for months whether or not to sew a weighted blanket for my son before deciding to try making my own sensory bed sheets. I mean one look at the DIY weighted blanket tutorials and I'm like heck no, too much work. Plus, polyfill pellets are expensive!

So me being me, I figured that I could make one for super cheap.

And I did (obviously).

However, before I splurged on some fabric for making some a homemade compression sheet, I wanted to make sure my son would actually like the idea of it. I took our homemade sensory tunnel, which just happens to be the same length required to wrap around my son's mattress, and tried it as a temporary sensory sheet. It worked really great!

So I decided that it was worth making a trip to the fabric store and finally making a legit DIY lycra sensory bed sheet for him.

About this Homemade Lycra Compression Sheet for Kids

The inspiration for this project is this stretchy lycra sheet that costs $70! Geez, that's a lot of money, isn't it?

Thankfully, my final price tag was $15.

Yes, FIFTEEN dollars.

Much better price, right?

How to Make the DIY Sensory Sheet

First, I measured the entire dimension of my son's mattress, top, bottom, and sides included (it was 120 inches). Then I converted it to metres so that I knew how much fabric to purchase. I needed the exact same amount of fabric that I used to make our sensory tunnel: 3 metres (which is about 3.3 yards). 

However, in the end I had to cut off about a foot to a foot and a half off to make it tight enough to provide good sensory input to my son. 

So K and I headed to the fabric store to look for something in the clearance section. 

I was looking for stretchy and cheap. I didn't care what color it was as long as the price was right. It also didn't have to be lycra as any stretchy fabric would work. 

I ended up searching and searching and finally found this peach cotton spandex blend for 70% off. So I paid $15 for 3 metres of fabric and I was happy as a...wait for it...yes, as happy as a peach.

At first I thought the color was hideous, but it's kind of grown on me, to be honest.

How to Sew Your Own Lycra Compression Bed Sheet

To sew the stretchy sheet, it's just like sewing the sensory tunnel or stretchy resistance bands. 

Simply take the two ends of the fabric and zig zag stitch them together to create a giant sleeve. 

Yep, that's seriously it! 

Remember, you can use any kind of lycra or spandex material for this project as long as it's nice and stretchy.

How to Use the DIY Sensory Sheet

Using the DIY sensory sheet is straightforward. Simply slide the stretchy sheet onto the mattress. Nice alliteration there too, eh?

I know it sounds easy, but try putting it on a regular mattress on the bottom of a bunk bed when room is limited...It's a bit challenging, especially if the sensory sheet is snug. You'll work up a sweat and say a few curse worse in the process, I'm sure.

Then climb in underneath for a calming night of sleep! Awww, you can sense it can't you?

Hope you found this tutorial helpful. I've got tons of other great sensory hacks just like this.

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Homemade Sensory Tunnel

Homemade Stretchy Resistance Bands

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DIY Sensory Hacks for Kids

Free Printable Bedtime Visual Routine Chart for Kids

Build strong bedtime routines and independence with this free printable visual routine chart for kids!

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Since my boys were babies, we established strong routines, but usually it involves me verbally reminding them over and over to get dressed and brush their teeth.

Repeating myself gets exhausting.

And with J's hyperlexia, verbal commands are not the best way for him to be successful completing his bedtime routine. Visual aids are best. After all, when it comes to hyperlexia, if it isn't written out, it may not exist.

This free printable bedtime routine chart for kids has been a lifesaver for our bedtime routines - and my voice! I no longer have to repeat myself over and over to get the kids ready for bed. Now they can go through the routine on their own.

How to Use this Visual Bedtime Routine Chart

Here's what you'll need to use your bedtime routine chart:

• Laminator

• Dry erase marker

• The free printable, which you can download below

This visual routine chart was designed for autistic, ADHD, and/or hyperlexic kids who benefit from using visual schedules and routines. Simply print, laminate, and hang somewhere that makes sense. Personally I printed off two copies, one for each son, and hung them on their whiteboards in their bedrooms.

The kids will enjoy checking off the items on their list with the dry erase marker. They don't have to go in the exact order list, which is why they are no numbers on this chart. Instead, it's more like a checklist. Then simply wipe it clean before the next use.

Download the Bedtime Visual Routine Chart for Kids

This free printable routine chart has five different colored options (white, blue, pink, yellow, and green) so that you can pick the one that fits your family and your child. Simply print the page you need as there is no need to print all five pages.

To get a copy of this printable, click the link below:

>> Click here to download the free printable

 

Sleep Strategies for Kids with Autism or Sensory Needs

Great tips and strategies to help kids with autism or sensory issues get more sleep.

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Sleep issues can be common in kids with autism.

Thankfully, J has always been a good sleeper. But he has always been an early riser, regardless of what time he goes to bed. He was also sometimes quite difficult to get to sleep because he would be so fidgety and fired up before bedtime. However, once he was asleep, he was asleep for the night.

So over the years, we have come up with a pretty solid list of sleep time strategies that work for him, as well as for our youngest son, K. The sleep strategies for kids with autism below are things that we do to target a variety of sensory systems: visual, olfactory, proprioceptive, tactile, and even oral motor. They address his specific sensory needs, which is why I think they are effective for him.

This post contains affiliate links.

Sleep Strategies for Kids with Autism or Sensory Needs

These are the strategies that we use and implement for bedtime success. They work for us. That doesn't mean they will necessarily work for you or your family, but instead, they may give you ideas of things to try.

1. Create a Bedtime Routine

We have a set routine that we follow for bedtime and it has been the same since my kids were newborns. I know this strategy seems like common sense, but I'm always surprised to learn of families who do not have a regular bedtime routine. Our kids thrive on routine, as do many other kids, because it teaches them to know what comes next. There are no surprises. They know that sleep time follows reading books.

If it is bath night, then the routine is as follows:

• Bath
• Get dressed
• Brush teeth
• Go pee
• Read books for about 30 minutes or until child falls asleep
• Sleep time

If it is not bath night, then the routine is as follows:

• Get dressed
• Go pee
• Wash face, hands, feet, etc. with a cloth
• Brush teeth
• Read books for about 30 minutes or until child falls asleep
• Sleep time

We also use an electric toothbrush to provide oral motor sensory input before bedtime as a way to reduce chewing on books or toys during the bedtime routine.

2. Use a Visual Schedule to Reinforce the Bedtime Routine

We don't use our visual schedule as much as we used to when our kids were toddlers. The visual cues helped J tremendously when he was little, especially since our visual schedule used written words and pictures. You can grab a copy of the exact visual schedule that we use here. It is a free printable!

3. Use a Weighted Blanket or Stretchy Bed Sheet to Provide Calming Proprioceptive Sensory Input Before Bedtime

Proprioceptive sensory input is calming for kids and can help energetic kids settle down into a slower rhythm. So if your kids are a bundle of energy before bed, then try squishing them with a body pillow, using a weighted blanket while reading, or encourage them to crawl under a lycra bedsheet (see our DIY stretchy sheet tutorial) while reading.

We have noticed a huge difference in J's ability to settle during bedtime since we started using our homemade stretchy sensory bed sheet on his bed. He crawls underneath and the light pressure is enough to keep him from wiggling and fidgeting during story time.

How to Make a Stretchy Sensory Bed Sheet for Kids

Other alternatives would be to try a weighted blanket or weighted stuffed animal. You could try one of these 13 homemade weighted blanket tutorials if you are the DIY type. If you're not the DIY type, then you can try buying a weighted blanket.

DIY Weighted Blanket Tutorials

4. Use a Visual Sleep Training Clock

We started off using Momo the Monkey sleep training clock and J used to carry that clock everywhere with him. He never did use it the way it was intended and it eventually it was dropped one too many times and would no longer open and close its eyes.

BabyZoo Momo the Monkey Alarm Clock

However, when we received Gro-Clocks one Christmas, J was more interested in using it to help him know when it was time to sleep. He still doesn't use it as a visual aid for when it's time to wake up though and likely never will since he's such an early riser, but it has definitely been a great help for settling to sleep.

Gro-Clock Sleep Trainer

The OK to Wake! Clock is another alternative, although we have not used this particular one.

OK to Wake! Clock

5. Get Lots of Fresh Air and/or Exercise Before Bed

Again, this strategy is kind of obvious, but mentioning it because it is still important. We like to jump on a trampoline, go for a bike ride, or even go for a walk before we do our bedtime routine. It's a great way to burn off excess energy before bed and really wear out the kids. The fresh air always helps them sleep soundly for the night.

6. Use a Himalayan Salt Lamp for Better Sleep

I swear by Himalayan salt lamps, not just for the kids, but for me. I always sleep so amazing when we have our salt lamp on for the night. There's lots of health benefits to using a Himalayan salt lamp and we have definitely noticed the benefits ourselves. They also make great night lights too with their soft glow.

Himalayan Salt Lamp

7. Do a Weekly Detox Bath

Every Sunday night, my kids have a detox bath. It helps them settle for the night, but we also see improved focus and mood for the following days. They also get sick less. You can read all about how to do a detox bath and why it's good for kids here.

8. Use Essential Oils to Settle the Kids into a Better Sleep

When the kids are wound up before bed, even after some fresh air and exercise, sometimes they need a little extra help to settle down for the night. A bit of essential oils in the diffuser helps them settle down for the night and even helps them sleep better. You can do something as simple as a drop of lavender on a cotton ball and place it in their pillow case. Or you can try our DIY bedtime blend, which smells amazing!

Other Ideas You'll Love

This post is part of a monthly series called Parenting Children with Special Needs. This month's topic is support and you can find the other posts regarding this topic below.

To The Exhausted Mom That Never Gets A Good Night Sleep | Natural Beach Living

When Nightmares Become Reality | Every Star is Different

When Parent Sleep Deprivation Becomes Deadly | STEAM Powered Family

Sleep Solutions for Special Needs Parents | My Home Truths

The Sleep-Deprived Mom’s Guide to Survival| Life Over C’s

Sleep Solutions for Children with Sensory Needs | The Chaos and The Clutter 

Sleep Strategies for Kids with Autism or Sensory Needs | And Next Comes L

The One Overwhelming Thing that Keeps Me Up at Night | Kori at Home

Seasons of Sleep for Special Needs Parents | 3 Dinosaurs

6 Steps to a Calm Bedtime Routine for Your Highly Sensitive Child | Carrots Are Orange

Surviving Night Terrors | Grace and Green Pastures

DIY Bedtime Essential Oil Blend for Kids

I've already shared a bit about our journey with using essential oils and honestly, I cannot remember a time we weren't using them! They've become such an integral part of our daily rhythm! I'm constantly tweaking and experimenting to find the perfect oils and blends for our family. From our weekly detox baths for kids to our calm and focused DIY blend, I cannot live without essential oils at this point. And now that I have perfected the ultimate bedtime blend for kids...well...yeah, what else can I say?

This DIY bedtime essential oil blend is kid-friendly and promotes calm, restful sleep. Simply load up your diffuser with this blend before bedtime and those kiddos will be snoozing in no time!

This post contains affiliate links.

A Few Safety Notes About Using Essential Oils with Kids

Before using essential oils with your children, please educate yourself on how to use them properly and safely. I have outlined some safety tips here, but you can also read my entire beginner's guide to essential oils to learn more. I even tell you what my favorite brand is. And no, it's not one of those overpriced multi-level marketing brands!

However, the following essential oil blend uses only oils that are safe to use with small children. I just like to share my disclaimer regardless because so many people dive head on into using essential oils without researching them properly first. I don't want you to be one of those people...just saying.

DIY Bedtime Essential Oil Blend for Kids

I finally found the perfect bedtime essential oil blend for our family. It smells divine and the kids sleep so soundly! No, it will not make your kids sleep in (I wish!), but it will certainly help calm and relax your children as they settle down for sleep.

We use this blend in our diffuser, but you could certainly try it in a roll-on bottle. You may have to increase the number of drops though. I haven't tried it anywhere beyond the diffuser.

Here's the DIY bedtime essential oil recipe for the diffuser:

• 2 drops of lavender
• 2 drops of mandarin orange
• 2 drops of Roman chamomile

Fill the diffuser with water and add the above ingredients. Turn on 20-30 minutes before bedtime. Seriously, this blend of oils is so yummy! I'm addicted to how it smells.

Other Ideas You'll Love

Essential Oils for Autism

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Calm & Focused Child DIY Essential Oild Blend

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