1. Make sure your child gets plenty of sunshine and exercise during the dayThis 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.
2. Feed them a nutritious, low-sugar snack before bedtimeYou 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.
3. Enjoy some quiet storytime, 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 ease kids to bed.
4. Make a bath time & bubbles ritual to help them relaxOne of the ways our body signals its 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.
5. Make sure their room is ready for sleepJust 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.
6. Be prepared for wakeupsIt’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’ll read one story” “I’ll sit with you for 5 minutes” “I’ll sing you one lullaby” - and stick to it.
7. Create a simple bedtime routine—and stick with itChildren 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: a warm bath, brushing hair, brushing teeth, reading to them in bed, and lights off.
Extra Help with SleepIf your child needs extra support from time to time when your sleep plan is thrown off, our Kids Sleep Gummies, 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.
This site is intended for informational purposes only and does not provide medical advice. Please consult your physician or other health-care professional.