Read this article if you want to learn…
- How can I reduce bedtime disruptions?
- How can I improve my child’s bedtime routine?
At a glance:
If your child struggles with going to and staying in bed, try adding movement, choices, audio stories, and fun alarms to their bedtime routine.
“But I’m not tired!”
If bedtime at your house comes with protests – being hungry, thirsty, needing the bathroom (again) – you’re not alone. Here are some ideas for bedtime routines that help make the transition to sleep a little easier.
Get Moving
Finding fun and movement-based activities outside in the late afternoon can be helpful for an easier bedtime. The more exercise kids get, the more tired they will be when it is time to settle down to sleep. Try things like long walks, playing a sport, or helping with a household task. You can also have your child pick the activity they would like to do to help them get more engaged, like a dance party! (This exercise will be great for you as an adult too!)
Provide Choices
Kids love having choices, especially when it comes to doing something that they would prefer not to do (for example, bedtime). While giving them the choice of what time they go to sleep should not be up to them, there are things that they can choose that may help them to settle down a bit more easily. Try having your child choose the blanket they would like to sleep with, which stuffed animal (or animals) would like to join them, the book they would like to read, or the pajamas they are going to wear.
Make Story Time Special
While many kids will love nothing more than their own special adult reading stories to them, it can be fun to mix up story time with guest speakers now and then before turning off the lights. One really fun way to bring some special stories into the bedtime routine is using podcasts or audio stories and meditations. You can find these on any streaming service, and many are free! Allow them to pick one out during the day that will get them excited for the night ahead.
Set a Fun Alarm
Everyone loves good music to get their day started. Some kids can be motivated by the reward of their favorite song as an alarm or it being played first thing when they wake up in the morning. Have your child pick their favorite song to be woken up with as a reward for a great night of sleep. It may even help them get moving and active to start their morning routine!
Note: If your child experiences nightmares, try some of these tips!
Note from Mightier Clinicians
At Mightier, we are constantly working to help families improve their mental health, while also having fun. When kids play Mightier games, they wear a heart sensor that helps them learn emotional awareness and self-regulation – critical skills for calming down before bed.
Wondering if Mightier could be a fit for your family? Take this quick questionnaire to find out, or try it free for two weeks!
