How to Calm Your Toddler's Brain and Body Before Bedtime
How to Calm Your Toddler's Brain and Body Before Bedtime
As parents, we all want our toddlers to drift off into a peaceful, restful sleep at the end of the day. But if you’re like many families I work with, bedtime can feel more like a marathon than a moment of calm.
The good news? With the right strategies and tools, you can help your toddler relax their brain and body, paving the way for consistent and restful sleep.
In this blog, I’ll share practical tips for creating a bedtime routine that soothes your toddler, along with some of my favorite products that can make a big difference.
Why a Calming Routine Matters for Toddler Sleep
Toddlers thrive on predictability, and a calming bedtime routine signals to their brain and body that it’s time to transition from daytime activity to nighttime rest. These rituals help reduce stress hormones, slow a busy mind, and create a comforting sense of security.
When you focus on calming activities and tools, you’re not just helping your toddler fall asleep faster—you’re also encouraging better-quality sleep throughout the night.
Key Elements of a Calming Toddler Sleep Routine
Wind Down With Predictable Cues
Start your routine at the same time each night. Consistency helps regulate your toddler’s internal clock.
Dim the lights about 30 minutes before bedtime to signal to the brain that it’s nighttime.
Incorporate Sensory Soothers
Offer a warm bath: This can help relax tense muscles and signal a transition to bedtime.
Use calming scents: A lavender-scented lotion or diffuser can create a relaxing environment.
Engage in Quiet Connection
Read a favorite bedtime story or two. Choose calm, repetitive books to avoid overstimulation.
Practice simple bedtime affirmations or a toddler-friendly meditation to help quiet their mind. The Yoga and Mindfulness Practices for Children Card Deck is a fantastic resource for introducing gentle breathing exercises and relaxation activities. This beautifully illustrated deck by mindfulness expert Jennifer Cohen Harper provides over 50 engaging practices to support self-awareness and emotional regulation.
Create a Comfortable Sleep Environment
Ensure your toddler’s room is dark, cool, and quiet. Consider using a white noise machine to block out household sounds.
Provide a cozy sleep space with breathable, toddler-friendly bedding.
Transition with a Comfort Item
A beloved lovie or blanket can offer reassurance as your toddler settles in for the night.
Incorporate Mindful Tools
Explore activities like those in the Little Otter Mindful Kids Cards, designed to teach kids calming affirmations and slow breathing exercises. These tools are perfect for setting the tone before sleep.
Pro Tips to Help Your Toddler Sleep
Keep Screen Time at Bay: Avoid screens at least 2 hours before bedtime. The blue light from screens can delay the release of melatonin, making it harder for your toddler to wind down.
Be Patient and Consistent: Toddlers may test boundaries, but sticking to your routine every night will help them understand what to expect.
Address Daytime Stress: If your toddler has had a particularly active or emotional day, take a few extra minutes to cuddle or talk through their feelings during your bedtime routine.
Learn More About Toddler Behavior: For deeper insights into your child’s behaviors and needs, I recommend Raising Kids with Big, Baffling Behaviors by Robyn Gobbel. This book offers neuroscience-backed strategies to support your child and strengthen your connection.
Finding Your Family’s Sleep Rhythm
Every toddler is unique, and so is every family’s bedtime routine. The key is to find calming rituals that resonate with your toddler’s needs and make bedtime a nurturing, positive experience. By helping your toddler calm their brain and body before bed, you’re setting them up for a lifetime of healthy sleep habits.
If bedtime challenges persist, don’t hesitate to reach out for help. Together, we can create a customized plan to help your family get the restful nights you deserve.
Ready to Sleep Again? Let’s Do This.
If you’re thinking, “Okay, I kinda-sorta-maybe want to try this, but I still have questions,”—that’s what I’m here for.
Let’s start with an easy first step, schedule a Sleep Strategy Session so me, you and your partner can have an 1 hr long zoom session so I can properly assess the sleep situation and determine if you need one-on-one sleep coaching support.
Let’s get your baby sleeping—and get YOU your sanity back.
If you are still wondering if I can help, please know I do NOT advocate 'cry-it-out'. I am a Gentle Sleep Coach. If you want to learn about my guilt-free and gentle process, please go to these links.
The Blissful Baby Stairway to Sleep
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