Why Mornings Can Be So Hard
For individuals with sensory processing differences, mornings can feel overwhelming before the day even begins. The bright lights, scratchy clothes, unexpected sounds, and time pressure can quickly dysregulate even the most cooperative individual.
The good news? With some thoughtful adjustments, mornings can become much more manageable for your whole family.
Understanding the Individual's Sensory Profile
Before making changes, it helps to notice patterns:
- Does the individual resist certain textures of clothing?
- Are they slow to "wake up" and get moving?
- Do they seem overwhelmed by noise or light?
- Is the transition from sleep to activity particularly hard?
These observations will guide which strategies work best.
Practical Strategies
The Night Before
- Lay out clothes together (let them feel the fabrics)
- Create a visual schedule for the morning
- Prepare breakfast items
- Minimize morning decisions
Wake-Up Transition
- Use gradual lighting instead of overhead lights
- Try calming music or nature sounds
- Give a 5-minute "wake up buffer" before expectations begin
- Consider a weighted blanket or compression hug before getting up
Getting Dressed
- Cut out itchy tags
- Turn socks inside out if seams are bothersome
- Have a few "safe" outfits that always feel okay
- Let them get dressed in a specific order that feels right
Breakfast
- Offer predictable options
- Consider the sensory qualities of foods (temperature, texture)
- Keep the environment calm (TV off, low voices)
Building Consistency
Routines work because they reduce uncertainty. When the individual knows what to expect, their nervous system can relax. Use visual schedules, consistent language, and the same sequence of events whenever possible.
When It's Still Hard
Some mornings will still be difficult—that's okay and normal. Give yourself and the individual grace. If mornings are consistently dysregulating, it might be worth exploring with an occupational therapist who can identify specific sensory needs and create a personalized plan.