Parenting comes with many challenges, and getting your kids to sleep is one of them.
Unfortunately this isn’t just limited to the baby and toddler years. Once the kids get older, we expect bedtime to be easier, but that’s not always the case. Whether it’s due to fears or just typical kid behavior, some children continue to have issues with their bedtime routines and falling asleep.
Even when you finally get into a rhythm, it can be easy for something to mess it up. Vacations, daylight savings time, and holidays can all wreak havoc on your bedtime routine.
Here are some ideas on ways to help your kids sleep better.
Bedtime Tips for School Age Kids
Use a Light Alarm Clock
Does your child wake up at 5:00 a.m. ready to play? A light-changing alarm clock can help with this. We found a clock that turns on an orange light 30 minutes before bedtime and morning wake up time, signaling quiet time.
We used the 30 minutes in the evening as time to wind down, with reading and snuggling stuffed animals in bed. The child will know they can get up in the morning once the light turns green. No more 5:00 a.m. wake-up visits on the weekends. And older children might be ready to start with a regular alarm clock.
Stay on Track
Keeping kids on schedule while getting ready for bed is a challenge, especially with a bedroom full of distractions! We have tried a few apps and paper checklists and liked the Happy Kids Timer app. It has a timer for each activity (like brushing teeth) which can help kids stick to their bedtime routine.
Use Breathing Exercises
Sometimes, kids can be too excited to fall asleep easily. A few minutes of breathing exercises can help. We love the book Breathe Like a Bear: 30 Mindful Moments for Kids to Feel Calm and Focused Anytime, Anywhere. It has great calming techniques for younger kids.
For older kids, a meditation app like Smiling Mind is a great option. It provides short bedtime meditations to help kids learn to calm themselves.
Maintain a Dark Room
If your child can sleep anywhere regardless of the room’s brightness, that’s fantastic. But if that isn’t the case for your child, it might be time to invest in blackout curtains. Especially in the summer months!
Make Reading Time a Priority
Reading to our children before bed is a cherished memory and a key part of our bedtime routine. I suggest reading to them as long as they are interested. It’s a great way to revisit some of your childhood favorites, like the Chronicles of Narnia, the Harry Potter series, and Charlotte’s Web. You can even follow each book with a themed screening of the movie version!
Play Soothing Sounds
A sound machine can help block out noises to help your children sleep better. We have always used a fan in my son’s room. This is especially useful if you live in a house where the bedrooms are close to the main living areas.
Fight Monsters in the Closet
Many elementary kids have fears of monsters in their closets. At our house, it was “night spiders.”
To help our son get over this fear, we filled a water spray bottle with tap water and called it “magic spider spray.” We lightly sprayed the room each night until he outgrew that particular fear.
Bedtime can be a struggle some nights, but it can also be a precious time to be together. I hope these tips help your bedtime routine run more smoothly. Sweet dreams!
Looking for ways to help your kids get better sleep this season? See Summer Sleep Tips for Kids: Balancing Structure & Flexibility.
