6 bedtime routine ideas that will help your kids fall asleep

Kinderling News & Features

For some fams, bedtime can be a struggle. Here are six ideas you can try to help your child drift off without a hitch.

1. Bananas and milk

Magnesium is a natural muscle relaxant that helps promote sleep, and bananas are full of it! They also contain melatonin and serotonin, two other natural elements that help you to fall asleep quickly, so it makes the perfect snack before bedtime.

Dairy is another good one, especially milk as it’s packed with tryptophan, which is the amino acid responsible for making us feel drowsy after eating a big meal. If you whip up a banana milkshake (hold the ice cream!) an hour before bed, you can go for a double hit of sleepy magic.

2. A calming bath

A nice warm bath is a great activity to help kids relax before bedtime, however there are ways to boost its calming properties even more.

Sprinkle in some Elektra Magnesium Mineral Salt Flakes or Epsom salts (which also contain magnesium) with some lavender oil. There are also other natural products you can try such as a Vitamin C mineral salt mix from Life Basics which is great for soothing sensitive skin, ready for a relaxed deep night’s sleep.

NB: Follow the directions on the product packaging for best snoozy results.

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3. Meditations

Instead of your normal bedtime stories, why not swap the last one for a children’s meditation book or podcast instead?

Meditation is a great way to help kids feel safe, secure, relaxed and can lull them into a deep sleep. Guided meditation via an interactive story is super easy and fun.

Check out Bedtime Explorers, hosted by Amy Taylor-Kabbaz. It’s great to help kids wind down at the end of the day.

4. Magnesium

Okay so it’s magic magnesium again! If bath salts or bananas aren’t your thing, you can tap into the sleepy power of magnesium in other ways.

Give your little one a foot or leg massage in bed using a cream such as Elektra Magnesium Cream, or use oils and sprays. You can even buy magnesium wipes which are great for using on babies’ feet! 

5. Essential oils

There are a number of different essential oils which are great for helping calm and soothe children at bedtime, such as lavender and chamomile.

Putting a dab of Badger Night Night Balm on to your child’s pulse points, such as the temples and wrists, can really help those with excitable personalities, or use a sleep spray in the air such as Aroma Care for Kids

For extra help creating the perfect environment for your child to sleep easy, use some essential oils in a vapouriser or oil diffuser for an added calming effect.

6. Chill-out music

If meditation stories aren’t working, try downloading a children’s podcast such as Sleepy Soundtrack or Settle Petal. These feature gentle lullabies, classical tunes and other calming music that’s perfect for drifting off to sleep to. Another option is YouTube which has a great selection of compilations which you can access for free.

This post originally appeared on Babyology.