I’m a mom of six kids who struggled to get my kids to sleep until I discovered these 10 bedtime hacks, which made our kid’s sleep better. These are my proven hacks that worked better than anything else in increasing my ZZZ’s and theirs!
Hack 1: The Power of the Wind-Down Routine
Never underestimate the power of a good bedtime routine! It may seem onerous, but trust me, it works. Give your kids time to adjust - it takes time to build habits. The routine you choose is up to you, but science says it should include some of the following steps to promote the best rest:
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Soft-lighting or dimmed lights
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Reading a book
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Putting on pajamas
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Gathering a favorite stuffy
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Brushing teeth
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Warm bath or shower
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Going to the potty
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Physical connection, like a cuddle, rocking, or hug
Find a consistent wayt to end the routine to further signal sleepy-time, such as a kiss goodnight or a lullaby before you leave the room. The kid’s bedtime routine tells little brains it’s time to produce melatonin and gear up for a restful night of sleep. Familiarity can also help curb bedtime anxiety.
Bonus: Try to keep the routine as consistent as possible, including doing it at the same time each night.
Hack 2: Give Kids a Role
Let’s face it, kids often lack control in daily decision-making, but giving them a job at bedtime can be super beneficial. By helping to build the bedtime routine, kids get a sense of ownership, and parents will experience fewer power struggles.
A great way to get your kid’s input is to build a bedtime chart together. List out what happens at bedtime and let them put a sticker or a check next to each task at night. They’ll enjoy like they getting a say in how bedtime works. Let them own certain age-appropriate tasks such as:
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Picking out the bedtime book
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Gathering the pajamas
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Filling a cup of water
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Choosing the lullaby
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Turning off the lights
Bonus Tip: If they do all the tasks at the end of the week, offer a special treat such as an extra book at bedtime.
Hack 3: The Cozy Corner Trick
Create a dedicated wind-down spot in your home. This can be anywhere, except their bed- this is important because it sets a stage for “rest” vs “sleep.” In our hous,e we use the Figgy to set up a reading fort - my kids love grabbing their special blankets and favorite stuffy, organizing the cushions into the perfect nook, and waiting for me to come with our books for the night.
To help your kids understand the cozy corner’s purpose, come up with some basic rules:
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Quiet voices
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No jumping or wild play
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Lots of cuddles!
Bonus Tip: Have the kids color a Cozy Corner rules sign.
Hack 4: Body First, Then Brain
Ensuring your kids get enough physical activity during the day is crucial to a good night's sleep. Use easy ways to sneak in physical activities, both indoors and outdoors. Take a moment to assess how much movement your child is currently doing and then add in as necessary. According to the NIH, physical activity promotes the release of endorphins, reduces insomnia, regulates the sleep-wake cycle, and improves sleep quality. Some easy ways to get active:
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Bedtime yoga routine
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After-dinner walk
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Building an obstacle course with a Figgy or cushions
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Playing hop-scotch
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The floor is lava
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Family stretching session
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Setting a goal to get outside for 30 minutes every day
Bonus Tip: Create a new game with your kid that includes physical movement. Name it, play it, and make it special.
Hack 5: Snack Smart
It can be crazy difficult to get your kids to eat healthy, but even small adjustments to their diet can promote healthier sleep. When you are about two hours out from bedtime, try to avoid sugary items like sweets and juice and stick to snacks like nuts, peanut butter, veggies and hummus, or other protein-rich foods.
Try to minimize the “revolving kitchen door” and offer up something healthy, and then let the kids know that the kitchen is closed for the evening. What you eat matters a lot when it comes to sleep, and making sure your kids' blood sugar is regulated before bed helps them fall asleep and stay asleep.
Hack 6: Consistent Sleep Cues
Determine what sleep cues you will have for your kids and then use the same cues each night. If you have a bedtime routine, this can be a part of it. Over time, kids' bodies will subconsciously recognize the cues, and their brains will start prepping them for “sleep mode.” Sleep cues can be sounds, scents, or touch. Some ideas we love in our house:
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Sound machine
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Soft music 15 minutes before bed
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Lavender pillow spray or “monster spray”
Bonus Tip: Build a playlist of bedtime songs with your kids. Let them help choose soothing lullabies or sounds that they can turn on before bedtime.
Hack 7: Talk Out Their Day
As adults, most of us know the power of talking about our day. It helps us decompress, and guess what? It does the same for kids. Try making space for your kids to talk before they hit the pillow. It’s a great way for busy families to really reconnect with each other. Processing emotions helps kids to release pent-up anxieties, excitement, and frustration. It’s a great way to build healthy social/emotional skills.
Having a talk before bedtime also prevents many of the last-minute concerns and questions that seem like stall tactics. The “but I can’t sleep because I don’t want to go to school tomorrow,” or the “I have a test and I’m nervous,” or “I’m sad I had a fight with my friend.” You also get a chance to be present with your child and really listen to their thoughts and concerns, instead of just trying to get them to go to sleep.
Bonus tip: Come up with a fun way to elicit answers from your kids. In our family, we love “What was your rose? What was your thorn?” This gives them the opportunity to share their highs and lows.
Hack 8: Get Rid of “The Wait”
Many of us make the same mistake of trying to give kid’s 5 or 10 minute warning for bedtime. I know I’m guilty of this but this one trick made things so much easier for us. Instead of SAYING, show your kids. Use a clock the kids can see, a kitchen timer, or a light timer, like Hatch, to create a visual indicator of time being up.
Kids don’t understand time the same we adults do, so it can be frustrating for them to hear 5 minutes is up. When they have some control and feel like they have some way of understanding when the time is up, they are less likely to fight about it.
Fun tip: Come up with a fun handshake or gesture to do together when time is up!
Hack 9: Lighting Matters More Than You Think
You may or may not have heard of blue light exposure. I was aware of the term but not really familiar with what it was or how it impacted our bodies. In a nutshell, it’s light that primarily comes from screens and disrupts melatonin production, our circadian rhythm, and increases alertness. Not things we want happening right before bed! If you give your kids screens to wind down at night, it could be the reason they aren’t sleepy when it’s time to put devices away. Consider these tips:
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Don’t use screens one hour before bed. If you usually do screen time, try shifting it to earlier in your routine.
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Encourage healthy sleep by using warm tones or dimming the lights
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For kids who want some extra light, consider motion-sensor night lights with a warm tone.
Bonus tip: Consider investing in light bulbs like Hue, where you can change the brightness and tone, and even the color!
Hack 10: The Magic of the Right Sleep Space
Last, let's focus on where the kids actually sleep! Having the right setup is key. It doesn’t have to be complicated, but it should be inviting and a place your kids feel comfortable. I like to go back to the basics: comfortable sheets, a good mattress, soft pillows, the right blankets, the perfect stuffy. Make your child’s sleep spot an inviting place they want to be and can easily fall asleep at night.
If your kids wake up at night, give them an alternative place to sleep in their room so they feel like they have control. We set up the Figgy in their room with a pillow and a blanket. If they wake up and feel the need to “move” they know they can go to a safe spot! It’s a great way to keep them in their rooms and provide some autonomy.
Bonus tip: Invest in some new sheets and let your kids help pick them out!
Final Thoughts on Kids Sleep Hacks
None of us will ever get kids to sleep perfectly. There is no one-size-fits-all! It’s about finding what works for your family and having the tools and knowledge to help minimize bedtime battles so everyone can catch some ZZZs. These toddler sleep tips have worked for others, and I hope they work for you too!
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