Bedtime Wind Down

 
 

(Written by Emily Thomas)

Kids' days are often filled with the bustle of school, play dates, sports, after school activities and homework. At the end of the day, their bodies and brains need a break. Caregivers can keep these tried and true tips on hand to make bedtime and sleep come a bit more easily in your household after a long busy day. 

Storytime 

Reading to children has many benefits ranging from improving children’s comprehension and listening skills, growing their imagination and encouraging engagement and communication. Reading bedtime themed books can also help teach kids the importance of sleep and healthy bedtime routines. They can encourage your child to wind down when it’s time to go to sleep, alongside the quiet intimate time that bedtime brings. Luckily there are many stories to help illustrate these routines. Here are some great bedtime book lists as well as our personal favorites…

Napp Network’s Good Reads Recommendations 

Sleepytime Stories: Books to Help Children Build a Bedtime Routine

16 Bedtime Books to Lull Your Little One to Sleep

8 Great Bedtime Books for Babies and Toddlers

Mindful Movement

Exercise is a crucial component to helping our children grow - physically and mentally. The right exercises can help us wake up in the morning, as well as relax us at the end of the day. Here are some suggestions to slow everything down and help kids unwind. 

  • “Swimming” in a warm bath with dim lights is really a two for one as a parent. The kiddos wash up (or at least rinse off) and they get the benefit of a comforting warm bath. Have your child pretend they are their favorite sea creature floating in the ocean, asking them questions about what they see and how those sea creatures get ready for their bedtimes. You can even turn out the lights and add some glow sticks to make it even more inviting. 

  • After a busy day, taking an evening neighborhood stroll has the ability to ease anyone’s mind. A gentle walk before bedtime can allow for some mindfulness practice and reconnection with one another. 

  • Simple stretches are another great option as movement to encourage muscle relaxation. “Tense and relax” exercises where you concentrate on one area of your body, tensing and relaxing as you go and move through from your head to your toes is very rewarding as you feel that tension melt away. This is an easy one to teach kids and one that they can do independently if having difficulty relaxing. 

  • Yoga is a very popular exercise for grownups and kids alike. In addition to relaxing your body with some gentle flow yoga it can also be helpful at relaxing your mind. Letting go of the tensions and stressors of the day with poses, movement and deep breathing. 

(Not So) Late Night Snacks

What parent hasn’t heard the age old “I’m still hungry!” while getting the kids settled in for the night. Taking the time to have a bedtime snack for some kids is essential to their evening routine. However, not every food is the best for before sleep so making intentional decisions with the bedtime snacks you choose is important. Keep it to a small serving and limited to one or two choices of nutrient dense foods with complex carbohydrates to balance blood sugar and protein to satiate. Here are some of the most effective and calming sensory snacks that can help when it comes time to go to bed.

Sweet Foods

  • Bananas

  • Strawberries

  • Melon

  • Peaches

  • Pears

  • Berries

  • Grapes

  • Cherries

Smooth + Creamy Foods

  • Yogurt

  • Hummus

  • Hard boiled egg

  • Applesauce

  • Avocado or guacamole

  • Cottage cheese

  • Nut butters

  • Smoothies

Warm Foods

  • Soup

  • Oatmeal

  • Hot cocoa

  • Camomile tea

  • Warm milk

  • Fried or scrambled eggs

  • Steamed edamame

Napp Network