For parents, bedtime often feels like the most challenging part of the day, with restless kids and drawn-out routines making for stressful evenings…
With their extensive experience in childcare and family wellness, Ski Famille shares a bedtime strategy that’s helping parents everywhere create calmer, easier nights.
Pre-Sleep Wind-Down Routine
A structured pre-sleep wind-down routine offers multiple benefits, from reducing bedtime resistance to promoting faster sleep and fewer night wakings. When children are guided through a predictable series of relaxing activities, they begin to associate bedtime with comfort and security, leading to more peaceful evenings for the whole family.
The childcare specialist from Ski Famille:
“Establishing a dedicated wind-down routine before bed helps children shift from active play to rest, making bedtime less of a struggle and more of a calming ritual. When parents implement these strategies consistently, children begin to associate them with feelings of security and readiness for sleep.
“The simple addition of activities like dimming the lights, story-time, and light stretching not only encourages healthy sleep patterns but also turns bedtime into a cherished part of the day. These routines provide comfort and help prevent bedtime battles, creating a positive environment where children feel safe and relaxed.”
1. Dim the Lights
Start by lowering the lights about 30 minutes before bedtime to signal the body that it’s time to rest. If possible, use warm or amber lighting, as it is less stimulating to the eyes. This simple change sets the tone for relaxation and helps children feel drowsier by bedtime.
2. Choose Storytime
Choose a comforting, familiar book and read together in a quiet space. Create a cozy environment with soft pillows or blankets to make the experience enjoyable. Storytime engages children’s imagination in a calm, controlled manner. The steady pace of reading can slow their breathing and encourage their bodies to relax, helping them transition to sleep.
3. Light Stretching or Gentle Yoga
Introduce simple, age-appropriate stretching or yoga poses. Focus on movements like reaching for the toes, gentle neck rolls, or child’s pose, all done at a slow pace. Gentle movement helps release any lingering tension from the day, calming the nervous system and preparing the body for rest.
4. Play Relaxing Sounds
Use a white noise machine or play calming music at a low volume. Nature sounds, like rainfall or ocean waves, are particularly effective. Background noise masks household sounds that might otherwise disturb children as they fall asleep, creating a peaceful atmosphere that signals to the brain that it’s time to rest.
5. Include a Wind-Down Snack
Offer a light, healthy snack like a small banana or a glass of warm milk. Avoid anything too heavy or sugary. A snack that contains tryptophan, such as bananas or milk, can help boost melatonin production and promote sleepiness, providing comfort and preventing late-night hunger pangs.
The childcare specialist from Ski Famille:
“Parents who take the time to build these habits will notice significant changes—less resistance, quicker transitions to sleep, and quieter nights overall. It’s about creating a rhythm that children look forward to, transforming bedtime into an experience that’s calming for both parents and kids. By integrating these approaches, families can enjoy a more harmonious end to their evenings and set their children up for a good night’s rest.”
