Practical Bedtime Hacks for Kids You Need to Try!
Mom confession. I used to dread putting my three-year-old down to sleep because he suddenly became a professional bedtime staller - one more sip of water, one more bathroom trip, you name it. I couldn’t help but feel exhausted before the routine even started knowing what lied ahead of me. I decided to take matters into my own hands and figure out what actually helps kids wind down. Fortunately, after much trial and error, I finally feel like I’ve nailed down some tips and tricks that will make your kid’s bedtime routine less of a hassle. Turns out, a regulated nervous system is the key to better sleep. Making some tweaks to both my kid’s nighttime routines has made all the difference along with focusing on how to really help calm and relax their bodies. This has created fewer battles and less stalling, making me feel like I hit the jackpot most nights! Here are some bedtime hacks for kids that have worked so well for us!
Tip #1: Create the right sleep ambience
Making sure you create the right ambience in the house that’s conducive to sleep. This can be as simple as dimming the lights in your house, shutting off the TV or picking up any toys that could be a distraction later in your kid’s room. Blake loves a soft night light in his room during bedtime as it creates a calming atmosphere for him. I also make sure that all his eight (yes eight!) stuffed animals are in his bed prior to his routine so that we don’t spend an hour looking for them when it’s time to lay down.
Tip #2: Avoid action packed screen activities
Avoiding any screen time one hour prior to bed has made all the difference. Just like adults, screen time before bed doesn’t only keep your kids up late at night, but it also makes it harder for them to fall asleep. My husband and I try to avoid playing games with the kids that get them too jumpy and excited or letting them watch TV. I’ll opt for more calming activities like story time, a sensory bath, or cuddles (my favorite!) Sensory baths have done wonders for both Blake and Blaire. Instead of cluttering the bath with overstimulating toys, I introduced sensory toys to create a more relaxing bath time experience. Blake and Blaire’s favorites are all found here!
Tip #3: Focus on movement and deep-pressure touch prior to bed
I learned this tip from one of Blake’s teachers, but as kid’s grow, we don’t always think about how much intentional touch still plays a role in helping them feel safe and regulated. I found that something as simple as bear hugs, a gentle massage, pressure pushes on the bottom of their feet, or even snuggles are all things that can help transition your littles to sleep. It makes sense because deep-pressure touch releases oxytocin, the hormone that promotes calmness and security. There was nothing better than a bedtime hug and kiss from my mom growing up. I also have found that rhythmic movements, like swinging, can help regulate a child’s nervous system. This has helped Blaire a lot prior to bed and the best part is hearing her little giggles while doing so :)
Tip #4: Bedtime charts are your best friend
Who doesn’t love a good routine? I know I do as an adult and kid’s especially need routine. A bedtime chart is great for when your kid decides to pull out their delay tactics on you. It’s also a great visual cue for toddlers as it can help them stay on task and get them excited to complete their chart. Here is the chart we use and love!
Tip #5: Implement boundaries calmly
It can be so hard to not lose it at the end of the day when your child pops out of bed for the fourth time or they want to play one last game. I’ve learned that being calm and firm is key. So, when your toddler pops out of bed for the second, third and fourth time, remind them gently and yet firmly that it’s bedtime and everyone needs to sleep. Lead them back to their bed and say goodnight with a big yawn (trust me, it works like a charm!) It’s exhausting in the beginning but if you stay calm and consistent your toddler will quickly learn that you aren’t playing games. I have found so much success by staying calm and not losing my cool during bedtime routine.
Bedtime shouldn’t feel like a power struggle. With a few bedtime hacks for kids, you can create a routine that actually helps them wind down, without the endless stalling. Stay consistent and know that this too shall pass, as my mama always says! As my kids grow older, I try to always remember to embrace all the different stages, tantrums and all! They won’t be little forever and as crazy as it seems you’ll look back and miss those bedtime struggles more than you know.
