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Night-Time Routines

Updated: May 26, 2023

Hey there, parents and caregivers! We all know how important it is to get a good night's sleep, and how difficult it can be for our little ones. Whether your child struggles with falling asleep, staying asleep, or both, here are some tips and tricks to help your child get the rest they need.

  1. Establishing a bedtime routine can help signal to your child's body that it's time to sleep. This can include activities like taking a bath, reading a book, or listening to calming music. Be consistent with the routine each night to make it easier for your child to anticipate and settle into sleep. Children thrive on routine!

  2. A comfortable sleep environment is crucial for both falling asleep and staying asleep. Make sure your child's bedroom is dark, quiet, and cool, and that their bedding is comfortable and appropriate for the season. If your child is afraid of the dark, consider a night light or a comforting stuffed animal.

  3. Limit all technology an hour before bed. The blue light emitted from electronic devices has been shown to disrupt sleep patterns. Try to limit your child's exposure to technology, this includes smartphones, tablets, TVs, and video games.

  4. Encourage physical activity. This can help your child feel tired and ready for sleep at night. Suggest activities like playing outside, riding bikes, or taking a family walk after dinner. Just make sure to avoid vigorous exercise close to bedtime, as it can have the opposite effect.

  5. Practice relaxation techniques. Relaxation techniques can help calm your child's mind and body before bed. This can include deep breathing techniques, visualization exercises, or gentle stretching. There are many resources available online for kid-friendly relaxation exercises. Remember that a good-night themed book can also put a child at ease and ready for bed.

  6. Avoid stimulants. Of course, none of this will probably work if your child is consuming stimulants before bed. Avoid giving your child sugary drinks such as juice or soda. Also avoid hidden stimulants in snacks such as chocolate or fruit gummies. Remember, the goal is to relax the mind.

  7. Consider aromatherapy. A diffuser is an easy, affordable and fun activity to include in your night time routine. Let your child pick out which essential oils they want use to help relax and calm them. A few good combinations include lavender and chamomile.

  8. Unwind with tea. Chamomile tea is a wonderful solution to help promote feelings of warmth and sleepiness. Best of all, it's gentle on the tummy.

  9. Consider a sleep aid If your child continues to struggle with falling asleep or staying asleep, you may want to consider a sleep aid. Before trying any medication, talk to your pediatrician about safe options for your child's age and health. We encourage parents to use our Peruvian Gold Sleep Balm. As a mother, I developed this safe formula to gently relax and promote deep sleep, without any side-effects! My five-year old loves it and it's become a part of our bedtime routine.

Remember, every child is different, and what works for one may not work for another. Be patient and consistent, and eventually, you and your child can establish healthy sleep habits that will benefit them for a lifetime. Sweet dreams!

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