How to Make Bedtime Struggle-Free

Use the steps below to create a structured and struggle-free bedtime routine that works for you and your child.

1. Determine the length of time that you can set aside to be a part of your child's bedtime routine.  A bedtime routine that is too short or too long is sure to be broken.  A 15-20 minute routine in most cases is just about right.

1. Make a list of all of the important steps to preparing for bedtime.  Include everything from brushing teeth to goodnight kisses.  Make sure all of the fine details that help to create a calming bedtime environment are included: turn off the light, turn on bedtime music or white noise machine etc. 

2. Take your list and determine an order of events that is most likely to ensure success. Consider scenarios such as: should we dim the bedroom lights and turn on calming music first so that after teeth brushing we are able to enter a calming bedtime environment?

3. Once you have determined your bedtime routine create a picture list of all of the different steps so that you and your child can follow along together.  Get creative with the picture list, or keep it simple whatever works best for you. 

4. Children love to learn and feel a sense of control so empower your child by explaining to her why each step is important.  Keep your explanations short and to the point so your child can remember your words and re-explain each step to you in the future.

*Sleep makes us happy, healthy and strong.

*We turn the light down so that our bodies know that it is time to rest.

*I give you a goodnight kiss and hug because I love you so much.

Enjoy your new bedtime routine and make sure to keep at it!

Interested in including yoga as part of your bedtime routine? Check out Bedtime Yoga Tips for Preschoolers. 

Bedtime Yoga Tips for Preschoolers

Teaching your child to enjoy three calming yoga poses on her bed before bedtime can be an important part of a successful bedtime routine.  Try these three poses before bedtime:

Rock the Baby: Have your child cradle her leg (knee to inner elbow and foot to opposite inner elbow) like it is a baby and sing 'twinkle twinkle' as she slowly rocks her baby side to side.  Switch and repeat with her other leg.  'Shh, baby is sleeping!'

Big Hug: Have your child lay down on her back, hug her knees into her belly and slowly sway her body side to side.  Together take five slow, deep breaths to calm her mind and body.

Starfish: Under the covers have your child close her eyes and stretch her arms and legs apart like a quiet starfish as you count to ten.

CHOOSING A BOOK FOR STORY TIME YOGA

Books are a great way to bring yoga to children.  You’ll find that some books are more easily suitable for integrating yoga than others. Consider the following tips when choosing books to use with yoga:

1. Limited Text

Finding books that have a smaller amount of text, or text that is easy to sum up into one or two sentences, helps to keep the storytime yoga experience flowing. Pausing to have to read through paragraphs of text can detract from the rhythm of the experience. Look for books that will allow you to read one or two sentences and then practice a pose. Read, Read, Pose. Read, Read, Pose.

 2. Full Page Illustrations

Books come in all different shapes and sizes. Lean towards books that have full page illustrations, instead of those that illustrate several scenes per page (along the lines of a comic book).  Full page illustrations are easier for larger groups of children to see and also helps to maintain the Read, Read, Pose rhythm that helps to keep kids engaged. 

 3. Book Length

How long is too long? It is hard to calculate length according to the number of pages, because every book is so different, but instead focus on the amount of time that it will take you to read it aloud and incorporate yoga poses. A good rule of thumb is to plan to keep the storytime yoga between 10-15 minutes. Keep in mind that books can be easily shortened by skipping over pages and summarizing when needed. 

 4. One Pose Per Page

Find books that will allow you to consistently introduce one new yoga pose or activity per page. For example if there is a new animal introduced on one page, practice the animal pose. If there is a new theme introduced on a page, practice a pose or activity that corresponds with the new theme. If there is a new animal and theme, or more than one of each choose one to focus on to stick to the Read, Read, Pose rhythm.

Below is a list of My First Yoga books along with just a few of our favorites to use for storytime yoga. There are many, many, many great books out there and would love for you to leave suggestions in the comments below!

My First Yoga: Animal Poses, Abbie Davies Steinbacher

Jungle Story, Abbie Davies Steinbacher

Not a Box, Antoinette Portis

My Friend Rabbit, Eric Rohmann