We’re moms ourselves, and we understand that even a child who’s usually a champion sleeper can sometimes get thrown off track—traveling and jet lag, a bout of sickness, or a new nighttime anxiety. 

So our CEO and the other moms at Mommy’s Bliss got together and came up with a list of their very best tips to get you and your child back to bedtime bliss. Ready? Let’s zzzzz!

Make sure your child gets plenty of sunshine and exercise during the day

This is especially important if you’re traveling overseas or across time zones. Get the kids outside and soak up the sun to keep their natural circadian rhythms on track for your destination.

Feed them a nutritious, low-sugar snack before bedtime

You don’t want kids to eat a big dinner right before bed, but you don’t want them going to bed on an empty stomach either. The best solution is giving them a nutritious snack that’s high in protein or fiber—but definitely not sugar!—1-2 hours before bed. 

Enjoy some quiet story time, instead of screen time.

Melatonin decreases by blue light, which happens to be the light that computers, phones and TVs emit. It’s best to avoid screens for 1-2 hours before bedtime. Instead try reading a bedtime story to help easy kids to bed. 

Make a bath time & bubbles ritual to help them relax

One of the ways our body signals it’s sleepy time is a natural drop in body temperature. When you give your child a warm (not hot) bath 1-2 hours before bedtime, it raises their body temperature so that by the time they get their PJs on, their temperature has dropped and the sleepy-time yawns have started.

Make sure their room is ready for sleep

Just like us, children need a sleep environment that’s quiet, cool and dark. So check their room at night to make sure it’s a place you yourself could get a good night’s sleep. Blackout shades or curtains are a great investment.

Be prepared for wakeups

It’s almost impossible to get through childhood without some rough nights. But you’ll feel a lot better in those groggy middle-of-the-night wakeups if you have a plan ready. If your child wakes up, tell them the plan –  “I”I’ll read one story” “I’ll sit with you for 5 minutes” “I’ll sing you one lullaby” – and stick to it. 

Create a simple bedtime routine—and stick with it

Children thrive on routine in almost every aspect of their lives. And sleep is no different. Creating an easy-to-follow routine can do wonders for helping your child’’s brain and body wind down naturally. Simplicity is key here; if it’s too convoluted, you won’t keep it up. Something like: warm bath, brush hair, brush teeth, reading to them in bed, and lights off.

If your child needs extra support from time to time when your sleep plan is thrown off, our Kids Sleep Liquid and Chewables can help. They contain our own special blend of melatonin plus calming herbs to help promote restful sleep and bring bliss back to bedtime.

Bedtime Tips On Packaging Too