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- Establish a bedtime routine. We all function better with routines, but children especially appreciate knowing a pattern of behaviours will lead to a specific situation or response. A ‘getting ready for bed’ routine which includes tidying the toys, healthy snack, dental and physical hygiene, changing into PJ, reading a book with Mom or Dad, etc., will teach them that it is time to slow down mentally and physically, and prepare them for sleep. Some great books which focus on relaxation before bed can be found at Stress Free Kids- Relaxation and Stress Management books and CDs for children, teens and adults.
- Avoid sweets and anything with refined sugar as well as caffeine hidden in sodas or chocolate throughout the evening. Some children are especially sensitive to the stimulating nature of sugar and caffeine. Eliminate them well before you want your children to relax.
- Introduce soft lighting and calming music in the home or bedroom. This will help to ease the transition from activity to rest as you physically make the environment serene and peaceful.
Yoga to Help Kids Sleep
There are a variety of poses which calm and relax the body and mind. Here are some of my favourites to use with my own children and at sleep-over parties. Hold each pose for a few breaths, breathing deeply and evenly through your nose.
Child’s pose – Balasana
Rag-doll
Cobbler’s Pose – Baddha konasana
Plow pose – Halasana
Pigeon – Eka Pada Rajakapotasaana
Reclined Heroes Pose – Supta Virasana
Corpse Pose– Savasana
While in Corpse Pose be sure to use a guided visualization to complete the process of preparing for sleep. One example of this would be a progressive muscle relaxation such as:
Tense and Release
Tighten the muscles in your feet. Really clench them, then let go. Feel your feet relax completely. Now tighten your feet, then your legs. Release and breathe. This time start with the feet, add the legs & buttocks. Squeeze, then let go. Once again, start with the feet, legs, buttocks and torso. Really contract those muscles. Then relax them completely. Now tighten the feet, legs, buttocks, torso, and arms. Squeeze those hands tight. Last time—start with your feet, next legs, buttocks, torso, arms, and face. Tense your entire body, hold it tight, and release. Enjoy the feeling of complete relaxation from head to toe.
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Great tips on helping kids to relax and unwind before bedtime. When there is little time for actual yoga stretching, using simple breath exercises can be really powerful as well – I like to remind my kids that breathing is something you can do anytime, by yourself, including at bedtime to calm the body and mind for rest. Some favorites include Balloon Breathing (hands on the belly) and Ocean Breathing (kids version of Ujjayi Breath). Using a few sprays of magic mist (water and a couple drops of lavender oil in a spray mister) and a visualization such as from Starbright, by Maureen Garth, can help to set the tone as well.
Loving all this sharing! Thank you Donna!
Great tips and photos too! I will print this and keep it in my daughter’s room for when she is bouncing off the walls at bedtime.
Another technique that has worked for us when fear of the dark or loneliness sets in, is a physical object to bring her back to a peaceful state. I write about it here: http://www.thepranamama.com/parenting-tips/help-kids-relax-with-a-magic-stone.php.
In addition to this and ChildLight Yoga’s suggestions above (love the magic mist myself!), try a relaxing eye pillow. Girls especially get into this as it makes them feel grown up, like they’re at a spa. We’ve made our own, but I’ve seen them at drugstores as well.
Great article! The course I just took emphasized that a good night’s sleep helps maintain a healthy weight by helping one metabolize sugars better.
great info. what age can they start this?
Kids can follow these suggestions from a very eary age. The routine is set up by the parents and the yoga poses as young as two. These are all gentle poses, many of which kids already do naturally. Keep it light and fun, with a focus on spending time with your child to connect and build relationships and you’ll have a lovely going to bed routine which will help both child and parent sleep the night away.