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March 22, 2022 3 min read

7 tips to get the best sleep ever

Sleep plays an integral role in a child's physical, mental, and emotional health. Studies reveal that consistent adequate sleep among children results in a robust immune system, enhanced focus and memory, improved problem-solving skills, and better academic performance.

Here are some helpful habits you can easily incorporate into your kids daily routine, so they receive the many benefits of an adequate slumber:

1. Get sunshine

Getting some sun is a cheerful way to start the day because it stimulates the production of serotonin, aka the "feel-good hormone." The body converts surplus serotonin into melatonin at nighttime, aka the "sleep hormone."

kids doing yoga with yoga flash cards

2. Get physical

An active day makes for a restful night. Sixty minutes of exercise each day can do wonders for a child's sleep as it allows them to sleep faster and longer. Encourage ̶ better yet, join! ̶ your kids to exercise by doing activities they will enjoy such as biking, chasing the Frisbee, or a yoga flow routine using our Yoga Flash Cards.

yoga flash cards

3. No sweets in the evening

It is common knowledge that sweets instantly raise energy levels. Sugar in the evening will cause your kids to stay awake longer with a lot of restless energy. Nighttime sugar consumption also leads to heightened brain activity during sleep, which increases nightmare tendencies.

bedtime routine with dream spray

4. Create a bedtime routine

Having a bedtime routine allows the brain to communicate with the rest of the body that it's time to wind down in preparation for sleep. An example of a practical pre-slumber routine is a refreshing shower, brushing teeth, and a bedtime story, meditation, or restorative yoga. Another beautiful way to ensure your little ones sleep deeply and soundly every night is with a few spritz of our Dream Aromatherapy Spray around their bedroom. With gentle warming notes of witch hazel, vetiver, lavender and roman chamomile this mist will infuse the air around them, helping them to slowly take stock of the day before drifting off into a quiet, peaceful sleep.

dream aromatherapy spray

5. Turn off all artificial lights

Once the day turns into night, the brain signals the pineal gland to start producing melatonin so sleep time can begin. The brain tends to confuse artificial light with sunlight, inhibiting melatonin production. Turn off all bedroom lights for a restful sleep, including blue light from your kids' gadgets such as phones and tablets.

abcs of mindfulness colouring book

6. An attitude of gratitude

Here is a great one to add to your children's bedtime routine and even better to their daily lives: an attitude of gratitude. Before they go to bed, have them recall what happened in the day for which they are grateful. They can write it down in a journal or recite out loud a card from our set of A-Z Mindful Affirmation Cards. Positive thoughts activate dopamine production, aka the "happy hormone," which calms the mind after a hectic day.

You can set an example by asking them to recite a gratitude statement from our one of our A-Z Mindful Affirmation Cards:

"I appreciate this moment, I live in the now. I stop to smell the roses and look for the wow!" 

a-z mindful affirmation cards

7. Aim for peace and quiet

A tranquil environment is most conducive for slumber, so make sure to turn off electronics and set a time limit for bedtime chatter if your kids share a room. If you live in a noisy neighbourhood, you can invest in a white noise machine to block off noises that could otherwise disrupt their sleep.

A good night's sleep is a fundamental part of a growing child's health and wellness, yet it could be so elusive sometimes. With consistent practice of these new healthy habits, it'll be easy to send off your kids to sweet, sweet dreamland  ̶  and, as a bonus, you'll get your peaceful rest, too.

yoga flash cardsshop the sleep routine blog