Tips For Calming Kids Before Bedtime, As Suggested By An Occupational Therapist

How To Calm Kids Before Bed, According To An Occupational …

Introduction

Hey there, I can sense a touch of exasperation in your virtual voice! Getting kids ready and calming them before bed is indeed no child’s play (pun very much intended). But, hey, don’t worry! Several tried-and-tested methods can help turn this nightly skirmish into a smoother experience for both you and the little ones.

In this blog post, we’ll focus on strategies specifically recommended by occupational therapists, who specialize in breaking down tasks into manageable steps. They can ascertain why certain activities may be challenging for individuals, generate solutions, and hone skills.

So, buckle up, dear parent! You’re about to scoot away upon an insightful journey heaped with simple yet effective techniques to drive your child’s super active engines straight into a peaceful night’s slumber.

Creating A Consistent Bedtime Routine

Remember how comforting it was as a kid to know what would come next? Humans crave routines, and children are, of course, junior humans. Designed properly, consistent bedtime routines cue your kid’s brain and body that it’s time to dial down for the night.

Initiating a comforting cycle can include anything – brushing teeth, reading a story, changing into pajamas, or whispering a soft lullaby. The goal here is simplicity, repetition, and comfort, not sophistication or novelty.

Consider Sarah. Every evening after dinner, she brushes her daughter’s hair, helps her change into pyjamas, reads her two books—always two, never more, never less—and then turns off the light. Within minutes, her daughter is fast asleep.

• Establish consistency and predictability.
• Keep nighttime activities short, simple, and low-energy.
• Reinforce the routine regularly to internalize expectations.
• Avoid over-stimulating activities right before bed.
• Include hygiene practices like brushing and bathing.
• Encourage reading or storytelling as a winding-down activity.

Creating a Calm Bedroom Environment

The physical space where your child sleeps can significantly impact how easily they drift off to dreamland.
A cluttered room can lead to a cluttered mind, making it harder for the child to relax. On the contrary, a serene bedroom environment can do wonders!

As adults, we ensure that our bedrooms are sleep sanctuaries – comfortable temperature, dim lights, and muffled sounds. Kids too need the same conducive climate to ease into an uninterrupted slumber mode.

For instance, Maria decorated her son’s room with cool blue shades, hung light-blocking curtains, and introduced a white noise machine. The boy, initially quite restless, now sleeps much better.

• Minimize bedroom clutter to limit distractions.
• Maintain a comforting and calming colour scheme.
• Ensure the temperature is cool yet comfortable.
• Consider using white noise or soft lullabies if it helps.
• Control lighting – dim lights foster melatonin production, aiding sleep.
• Invest in good quality bedding and pillow which enchants the child.

Establishing Regular Exercise Habits

Physical exercises play an instrumental role in improving children’s sleep patterns. It burns off energy, reduces anxiety and aids body regulation.
While any form of exercise does the trick, regular exercising has been proven especially beneficial for a healthy sleep-wake cycle.

That doesn’t mean you need to enrol them in a military-style fitness regime – dancing, playing tag, cycling or swimming will all suffice. Just make sure the intense exercises end at least 3 hours before bed to avoid overstimulation.

Tom encourages his children to play outside every day after school and ensures that they are physically active during the weekends. As a result, his kids are ready to hit the bed at their usual bedtime.

• Encourage daily outdoor activities.
• Opt for sports that involve running, jumping or swimming.
• Avoid high-intensity workouts close to bedtime.
• Make exercise a fun rather than forced activity.
• Impart knowledge about how physical activity aids restful sleep.
• Company in physical activities can make it more encouraging.

Avoiding Screens Before Bedtime

Screens emit a light type called blue light that tricks our brains into thinking it’s daytime. For kids, who typically lack the self-regulation of adults, this effect can be even more potent.

No screens an hour or ideally two before bedtime should be the golden rule. This includes TV, tablets, gaming consoles, and phones. Instead, encourage traditional enclosed-end activities like reading or puzzles forthwith ‘finish line’ which signals the end of wake-time pastimes.

Consider Michelle. She has replaced her kid’s pre-bed cartoon session with jigsaw puzzle-making. Her son is much calmer now before sleeping.

• Limit screen exposure at least one hour before bedtime.
• Support alternative entertainment to wean young ones from screen dependency.
• Teach children about the disadvantageous effects of screens on sleeping habits.
• Use tech devices with night mode during the evening to limit blue light exposure.
• Demonstrate by personal example – children observe and learn from adults.
• Introduce the concept of digital detox time gradually.

Maintaining a Proper Diet

Nutrition plays an under-appreciated role when it comes to sleep. Your child’s dinner can be the culprit behind restless nights! Avoid meals loaded with sugar and caffeine close to bedtime.

Instead, opt for foods rich in magnesium and calcium, known to promote sleep. Tryptophan-rich food like turkey or chicken can aid the transition from wakefulness to sleep too.

When Barbara figured out her little one was restless because of the soda intake during dinners, she replaced it with warm milk. Bedtimes have since become smoother.

• Eliminate caffeine products from children’s diet.
• Maintain a balanced evening meal – not too heavy, not too light.
• Incorporate ingredients known for aiding better sleep.
• Avoid carbonated drinks before nighttime.
• Teach kids about the impact of their diet on sleep.
• Model healthy eating habits and choices for your child to follow.

Promote Relaxation Techniques

Relaxation techniques such as guided imagery, deep-breathing exercises, progressive muscle relaxation all can help children wind down, concentrate on their bodies, and experience the quieting effect they have.

Be consistent and patient – these techniques may require practice and chance familiarity over time. Start by introducing the concepts during daytime calm periods before progressively incorporating them into the nighttime routine.

Larry, a father of twins, started encouraging yoga for his daughters. It initially seemed different, but within weeks, they mastered several poses and enjoyed the calm it brought.

• Introduce bedtime yoga poses suitable for kids.
• Teach them simple breathing exercises.
• Engage them in calming activities like colouring or listening to soft music.
• Just like adult meditation, introduce children to kid-friendly mindfulness practices.
• Practice the techniques together as a family.
• Show patience, as these techniques may take time to make an impact.

Conclusion: Customizing Your Approach

Remember, what works for one child may not necessarily work for another. Variables such as age, temperament, sensory preferences and emotional needs can dramatically impact how effective each method will be.

The guiding principle here is to keep trying different approaches until you hit upon the right combination that works for your child. As a parent, you’ll have to trust your instincts, provide consistent reinforcement, and show bucket loads of patience.

Parents Mike and Emily experimented with several routines before they found the perfect match for their toddler. It was a recipe combining storytime, classical music, and a cosy blanket, resulting in peaceful nights for both them and their little one.

• Understand that every child is unique, and so should be their sleep routine.
• Experiment with different combinations of strategies.
• Don’t expect immediate results; be patient and persistent.
• Allow children to guide the process; give them some control or choices within the routine.
• Evolve the routine as the child grows older; new skills, interests and issues might necessitate changes.
• Consult professionals if sleep problems persist; it could signal underlying physical or mental health issues.

Here’s to establishing calming pre-bedtime routines and hopefully more restful nights for kiddos and parents alike!