The Best Evening Wind-Down Routine for Better Sleep
The Best Evening Wind-Down Routine for Better Sleep
Parenting has its ups and downs, but nighttime can feel like both the hardest and the sweetest part of the day.
It is time spent with your kids one-on-one that is very special. Though dealing with very stimulated little ones is not easy.
By the time night comes around, you’ll probably be running on fumes. You’ll be counting the minutes until you get to collapse on the couch or just go to bed.
But if your evenings are a chaos of bedtime routines, tantrums, and screen time battles, a good night’s sleep can be a distant fantasy or at least feel like a reachable goal.
It is not always easy to stay calm with kids. They tend to overstimulate us as parents, too.
The goal is to create a specific bedtime routine that can get everyone in the same mind space. One that says that it is now time to settle down and get ready for the nighttime.
Start With a Soothing Environment
Before you even think about winding down, take a look around. Is the house still full of noise and bright lights?
Are toys taking up every available surface? A peaceful environment equals a peaceful mind.
Dim the lights, lower the volume, and if you have the energy, dash around and do a quick five-minute tidy.
There is something nice about waking up to a floor free of little plastic landmines.
Soft lighting, cozy corners, and a clutter-free bedroom can all help to convey the message to little ones (and to yourself) that the day is coming to a close.
Establish a Regular Bedtime
Kids adore routine, even if they don’t always act like it. A consistent bedtime every evening enables their body clocks to set, and they will get to sleep more easily in the long term.
Decide on a time that works for you and your family and stick to it as far as possible.
Weekends, as well. It doesn’t have to be military timing, but consistency is key.
For parents, this routine is not just about the kids. It gives you a clear stopping place in the evening.
That way, you are not still struggling to get them to bed at 10 pm and wondering where your evening went.
The Bath, Book, and Bed Formula
There is a reason that this trio is a classic. A warm bath soothes small bodies and gives the message that it is nearly bedtime.
Follow that with some warm pajamas and a snuggle with a book.
Reading together not only strengthens bonds but also settles children without the overstimulation of screens.
For small children, calming tales with soft illustrations work well.
Older kids can read independently but still enjoy a few minutes of silence with a book.
If you cannot manage a full bedtime story each night, a few pages or a brief review of their day can be equally comforting.
Keep Screens to a Minimum
Screens are a lifesaver during the day but at night? They can wreak havoc on sleep. Blue light tricks the brain into thinking it’s still daytime.
This makes it harder to wind down.
If possible, shut off tablets, TVs, and phones at least an hour before sleep.
If your kid is relying on a bedtime show to relax, see if you can substitute it with an audiobook or calming music instead.
If you’re someone who can’t help but scroll in bed (no judgment, we’ve all been there), setting your phone aside can help you relax more easily, too.
Create Simple Relaxing Tools
Just like kids need a bedtime routine, so do parents. When you are in bed, resist the urge to immediately start washing up or reading emails.
Give yourself at least twenty to thirty minutes of relaxing and just being calm.
Maybe it’s a cup of tea, a few calming stretches, or just sitting in silence for a few minutes before you sleep. Little habits can make a big difference in how fast you doze off to sleep.
Comfort is Everything
If you’re waking up during the night and lying there tossing and turning, it’s not necessarily stress keeping you awake.
Maybe it’s your sleeping setup.
Lumpy pillows, a sagging mattress, or uncomfortable bedding can play a huge role in how well you sleep.
And even if it is not quite so obvious, even floors can enter the picture. If the flooring in your bedroom is chilly, a thick rug can make those midnight dashes to soothe a crying child a lot more comfortable.
Little things like this can help make your bedroom more of a sleep haven than just another room in the house.
Encourage Quiet Time Instead of Rushing
Kids aren’t designed to switch off straight away. If bedtime is consistently a battle, try a quiet time before they get into bed.
It could be some soothing music, slow breathing, or just snuggling up under a blanket and discussing their favorite part of the day.
The goal isn’t to put them to sleep but to give their bodies and minds time to gear down.
The more they’re relaxed, the simpler it is for them to drift off to sleep without any trouble.
Reflect on the Day (But Not Too Much)
Ever lain there staring at the ceiling, reliving everything that went wrong? Although, ruminating on the day’s chaos isn’t exactly sleep-inducing.
Attempt to divert attention to what went well instead.
For kids, it can be as simple as a ‘What was the best part of your day?’ at bedtime.
For adults, jotting down a few good things in a notebook can make you shift your attention away from stress and towards gratitude, helping you relax more easily.
Let Go of Perfection
There will be nights when routines go out the window. Midnight wakings, nightmares, an unexpected meltdown—parenting doesn’t always go as planned.
The aim isn’t to follow a perfect checklist every single night but to find a rhythm that works most of the time.
Some evenings will be straightforward, and others will be complete mayhem. That’s okay.
The trick is to simply keep coming back to the tiny habits that bring back calm and normalcy. Even when life is anything but peaceful.
Making Sleep a Priority
Quality sleep is not a luxury; it’s a requirement. Finding time for an adequate wind-down routine can be the difference between waking up rejuvenated and dragging through another exhausting day.
A well-rested parent is a more patient parent, a more present parent, and a more competent parent to handle whatever life may bring their way.
It’s less about getting it all just right every single night and more about creating a home environment that encourages sleep.
A warm, inviting sleep space, a sense of predictability, and gentle wind-down rituals all conspire to induce deeper, more satisfying sleep.
And the whole family benefits.
By developing these habits, you’re not just improving bedtime—you’re improving overall wellness.
It’s about small, intentional actions that add up to more restful nights and happier mornings. And who doesn’t deserve that, after all?
Creating Space for Self-Care at Night
Evenings are usually the only time that parents get to themselves. If you’re busy with your skincare routine, reading a book, or just enjoying the silence, taking the time for yourself is not selfish but truly necessary.
The Role of Nutrition in Better Sleep
The quality of sleep can be affected by the food we eat before going to bed. Heavy foods and too much caffeine can disrupt sleep.
Whereas foods that have magnesium and tryptophan—such as bananas, almonds, and oats—can cause relaxation and enhance the quality of sleep.
Teaching Children to Self-Soothe
Children can be taught self-soothing techniques like slow breathing or counting backward to help them settle when they wake up at night. Nighttime disturbance for the whole family is reduced in the long term.
Managing Anxiety Before Bed
Anxiety can be a huge barrier to healthy sleep in children and adults. If your child is a nighttime worrier, consider using a “worry box”.
They can draw or write out their worries before bedtime.
This little trick can make them feel as though their worries have been listened to and stored away until another day. It can reduce their compulsion to ruminate as they fall asleep.
For adults, consider journaling or guided meditation to clear the head.
Writing down thoughts, even in a superficial way, can dump mental clutter and send the brain the message that it’s time to power down.
Guided breathing exercises, such as the 4-7-8 method, can also reduce heart rate and induce relaxation.
A peaceful mental space is just as important as a physical one. Pairing these habits with a quiet, dark bedroom can optimize their effects.
The Role of Aromatherapy in Relaxation
Smell can be a powerful relaxation aid. Lavender, chamomile, and sandalwood essential oils have been shown to assist with deeper sleep. They relax your nervous system and reduce stress levels.
A pillow spray or bedroom diffuser can provide a subtle but effective cue that it’s time for sleep.
You can also make the act of winding down more of a sensory, comforting experience. Make it a bedtime ritual to massage a little lavender-scented oil onto wrists or feet.
Even a lightly fragranced bath before bed will do the trick.
Incorporating aromatherapy into a nighttime skincare routine for adults or lighting a calming candle before bed can be a soothing way to wind down.
It can help you transition to a calmer state of mind.
How Physical Activity Impacts Sleep Quality
Exercise before sleep is a great way to wind down the body. Though the type and amount of exercise is the most important part.
Vigorous exercise near bedtime can be too stimulating.
It makes adrenaline levels and heart rate go quite high, making it harder to wind down before bedtime.
Rather, try to get active earlier in the day and leave the evening for more gentle activities like yoga or a short walk.
Encouraging kids to get moving during the day can also help them burn off energy and get to sleep faster at night.
If your child has a lot of evening energy, try to bring in a calming stretching routine or a few minutes of mindfulness practice before bed.
Exercises like progressive muscle relaxation, where you tense and then relax different muscle groups, can also release physical tension from the body.
For adults, using restorative yoga or a few gentle stretches to unwind can help release tight muscles. It helps ease physical discomfort that might otherwise get in the way of sleep.
Now you have a few tips and tricks for getting good rest every night.
Do you have any other tips for better sleep?
Sound off below!
—Dr. Drayman
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I am a retired GP that is passionate about health, parenting, and helping others. I am a grandparent to 3 amazing little boys and mama to 2 incredible women.
