1. Make sure bedroom is cool, dark and quiet
2. Exercise during the day
3. Avoid big meals before bedtime
4. Have a healthy bedtime routine
5. Same time for bed time each night
6. Listening to slow relaxing music or nature
7.White noise machine
8. Warm epsom salt bath
9. Don't drink soda or caffeine in the afternoon or before bed
10. Be consistent and don't give up!
11. No TV or screen time after dinner
12. As much sunlight during the day as possible
13. Dimmed lights after dinner and try a sleep mask at bedtime
14. Calming activities after dinner
15. Diffuse essential oils
16. Set a wake up time
17. One stuffie or favorite toy before bed, too many is too over stimulating
18. Soft bed sheets
19. Comfortable pajamas
20. Room darkening shades
21. A lot of reassurance they are safe and you are close by
22. Don't dismiss bed time fears, always address them
23. Your kiddos focus should be relaxing not going to sleep
24. Avoid all stimulating activities at least 6 hours before bed time
25. Always prepare your kiddo it's soon bed time, have a countdown
26. Use visual schedules
27. Bed time routines should be 20-30 minutes
28. Avoid singing or rocking your child to sleep, because if she wakes in the middle of the night she may need you to sing or rock her back to sleep (they need to learn to self sooth)
30. When your child yells out for you always wait a few moments before answering and try to engage as less as possible
31. Every time your child comes out of the bedroom, gently put them back into bed and remind them it is bedtime
32. Tools to overcome fears (flashlight, spray bottle of "monster spray" or a stuffie to "protect" them)
33. Reward system sticker chart and praise all good bedtime behaviors
34. Explain to your kiddo why a good sleep pattern is healthy and important
35. Egg timers to help your kiddo visually see time, it also helps with routine
36. Weighted blanket
37. Turn on a fan
38. Brushing and deep pressure massage before bedtime
39. Tick Tock Turtle
40. Wrap your kiddo in a burrito
41. Avoid day time naps for older kiddos
42. Food that contains natural melatonin before bedtime
How Many Hours of Sleep Do Kids Need?
All children are different and require a different amount of sleep but these are general guidelines from the National Sleep Foundation
Does your child have occasional trouble calming down at night before bedtime? Nighty night helps create a more relaxed and calming atmosphere so that your child can relax before bedtime and promote a good night’s rest.
Apply topically to your child’s chest or back of their neck about 30 minutes before bedtime.
Children and adults with conditions stated on the right often experience sensory overload. This may lead to meltdowns, irregular sleeping and poor attention. The compression sheet works in a way that's similar to a occupational therapy (OT) technique that is called touch pressure therapy (DTP). This input provides an overall calming effect by increasing endorphin and serotonin production.
Helps to calm and relax!
