9 Kids’ Bedtime Activities to Help Them Wind Down
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Getting kids to settle down for the night can be a challenge, but with the right bedtime activities, you can create a relaxing routine that helps them transition smoothly into sleep. Here are 9 engaging and calming bedtime activities to help children unwind.1. Bedtime Storytime 📖
1. Gentle Stretching or Yoga 🧘♂️
A few minutes of stretching or yoga can help children release built-up energy. Try kid-friendly poses like “child’s pose,” “butterfly stretch,” or “happy baby.” These positions help relax their bodies and prepare them for restful sleep. Deep breathing along with the movements makes this even more effective.
2. Warm Bath with Calming Scents 🛁
A warm bath before bed helps relax muscles and signals the brain that it’s time to wind down. Adding calming scents like lavender or chamomile can enhance relaxation. Allow kids to play for a bit, then gently transition to rinsing off and drying up with a warm towel to maintain the soothing atmosphere.
If you want to go the extra mile, you can always grab some baby moisturizer with a lavender scent.
3. Guided Imagery or Relaxation Stories 🌙
Encourage your child to close their eyes and imagine a peaceful place, like floating on a cloud or walking through a magical forest. You can use pre-recorded bedtime meditations or create your own by describing a serene adventure. This helps their minds shift from active play to restful thoughts.
4. Gratitude or Prayer Time 🙏
Taking a moment to reflect on the day helps children develop gratitude and end their day on a positive note. Encourage them to list three things they’re thankful for or say a bedtime prayer. This practice fosters a peaceful mindset and helps reduce bedtime anxiety.
5. Quiet Coloring or Doodling 🎨
Allowing kids to quietly color or doodle before bed can be a great way to wind down. Choose coloring books with relaxing designs or provide blank paper for free drawing. Soft-colored pencils or pastels work well to avoid overstimulation.
6. Deep Breathing Exercises 😌
Teaching children deep breathing exercises helps them calm their bodies and minds before bed. Try the 4-7-8 method: Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. This technique promotes relaxation and slows down the heart rate, preparing them for sleep.
7. Soft Sensory Play 🌾
Allow kids to engage in light sensory play before bed. This could include running their hands through a soft blanket, squeezing a plush toy, or playing with a calming sensory bottle filled with glitter and water. These simple activities help soothe anxious minds and prepare them for sleep.
8. Star Gazing or Window Watching 🌙
Take a moment to look out the window at the night sky. Talk about the moon, stars, or distant city lights. Encourage your child to make a bedtime wish or count how many stars they see. This quiet activity fosters a sense of wonder and calmness.
9. Journaling or Story Writing ✍️
Encourage kids to write (or dictate to you) a short story or list things they enjoyed during the day. Journaling helps them process their emotions and transition from active thoughts to a more relaxed state. Providing a special “dream journal” can make this an exciting part of their bedtime routine.
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Final Thoughts
Creating a calming bedtime routine helps children transition into sleep smoothly and develop healthy nighttime habits. By incorporating these 9 bedtime activities, you can turn bedtime into a relaxing, enjoyable experience that helps kids feel safe, loved, and ready for a restful night’s sleep.
Here’s to a smooth and sleepy bedtime routine,
Vanessa Rooney – LDS Mum
