7 Simple mindfulness ideas for kids bedtime

Alice Pavitt
May 12, 2024
4 min read

Any parent, aunt, uncle or grandparent could tell you, bedtime can be a struggle. My niece for example is a never-ending question asker, everything from Why is the sky blue? to Why does the moon follow me home? No one is hungrier, thirstier and more full of questions than a child at bedtime.

Even as adults, we can struggle with bedtime, maybe not in the same way, but I have struggled significantly with trying to sleep. My challenge is the never-ending thoughts of replaying every conversation I have ever had on an endless loop or a constant track of future conversations.

I was able to overcome sleep problems with simple mindfulness. Mindfulness is the practice of intentionally paying attention to the present moment. It started with guided meditation, and eventually, with practice I overcame significant sleep challenges by focusing my attention on my own to help ensure I'm falling asleep quickly with a clear mind for faster more restful sleep.

Mindfulness is not only for adults though, it's a powerful tool that can help our kids also wind down and learn how to put themselves to sleep when they are battling with endless energy and a curious mind. Here are some simple mindfulness tools to try at bedtime.

7 Simple mindfulness ideas for kids bedtime;

1. Deep breathing

Encourage your child to take slow, deep breaths, focusing on the sensation of the breath entering and leaving their body. This can help calm their nervous system and promote relaxation.

Some easy techniques to try could be:

Place a stuffed toy on your child's stomach and encourage them to breathe deeply through their nose to try and make the toy move up and down on their belly.
Help them visualize by imagining them smelling a handful of tiny flowers and then blowing them away into the wind
Have them focus on a small sensation such as the feeling of the air under their nose by having them place their finger under their nose and trying to notice when the air feels hot and when it feels cold as they breathe.

2. Visualization

Guide your child through a visualization exercise where they imagine themselves in a peaceful and serene place, such as a quiet beach or a cozy forest. Encourage them to use all their senses to fully immerse themselves in the scene, fostering a sense of relaxation and tranquillity.

As an example, "imagine you are on a warm beach, you can feel the soft sand underneath you and a gentle breeze on your face. You can hear the soft crashing of the waves on the shore and can smell the sea and nearby flowers"

3. Gratitude Practice

Before bedtime, have your child reflect on three things they are grateful for from their day. This can help shift their focus away from any worries or stressors and promote a positive mindset conducive to sleep. A gratitude practice has the added benefit of helping children develop stronger emotional well-being and positive growth.

4. Journaling

Provide your child with a journal where they can write down any thoughts, or worries before bedtime. Encourage them to practice letting go of these thoughts once they've written them down, helping to clear their mind for sleep. You could also use visualization here such as imagining throwing those thoughts into the wind or placing them on clouds passing by, or you can just provide a safe space for them to keep their thoughts for later.

5. Mindful Movement

Encourage gentle stretching, movement or yoga before bedtime to help release physical tension and promote relaxation. Emphasize the importance of moving mindfully and paying attention to how their body feels in each posture. Mindful movement involves moving the body with intention and focusing on the movement. For example, as you stretch your hand slowly up high you might feel your shoulders and back rise and tighten as you reach up, or you might feel your chest expanding as you reach tall or your heels lifting from the ground. Remember these movements should be gentle and focus on the feeling of the movement.

6. Loving Kindness Meditation

Guide your child through a loving-kindness meditation where they repeat phrases of kindness and compassion for themselves and others. This can help foster feelings of warmth and security, promoting a sense of peace conducive to sleep. You can start by giving loving kindness to your child by softly and lovingly saying phrases like

May you be happy
May you be safe
May you be peaceful

You can then model turning it to yourself

May I be happy
May I be safe
May I be peaceful

Then have your child repeat this by giving loving kindness to you and themselves

They can then silently think of someone they want to give loving kindness to in their mind by imagining that person and then silently repeating phrases of love and kindness.

Other examples could be, "I give you kindness", "I give you love", I give you joy" or even "I give you forgiveness"

7. Guided Imagery

Play a guided imagery recording or read a mindful story for your child that leads them through a calming and peaceful visualization journey. This can help distract their mind from any bedtime worries and lull them into a state of relaxation. A mindful bedtime story that I authored (Journey to Dreamland - By Alice Pavitt) takes children through a guided journey across the night sky into dreamland and includes some of the above-mentioned mindfulness techniques written into the bedtime story.

Bedtime can be a challenging time for both kids and adults, by incorporating these simple techniques it can help teach your little ones the valuable skills that can help with not only better bedtimes but overall increased well-being and better self regulation.