Bedtime Bugs: How to Help Your Preschooler Relax Before Sleep

As a Mama to a toddler who DOES NOT enjoy sleep, I am VERY aware that bedtime can be fraught with tension. Overtired, over-stimulated, grumpy little ones + stressed, worn out parents do not combine for a particularly satisfying way to end the day.

I created Bedtime Bugs to help those families who are tired of tearful night times.

Bedtime Bugs is a gentle, soothing session, to help you + your little one unwind after a long day. We’ll work out some energy, then bring the calm vibes with a bedtime yoga story, before both you + your little one enjoy some guided relaxation. Blankets included, pyjamas optional (but very much encouraged!!).

It's blissful.

BUT... I can't be there to help your toddler unwind every night. (Trust me, I'm doing my best to settle my own minibeast!) So here are a few ways you can encourage your little one to chill before sleep.  

BEDTIME BISCUITS

(And no, before you ask, I don’t advocate giving sugary snacks before bed every night. BUT just as I look back fondly on the Milky Stars + Fruit Shoot I took to bed with me every time I slept over at my Grandparents, sometimes there’s nothing so comforting as a biscuit.)

These biscuits taste like a mug of something warm + milky, but in biscuit form! They’re comforting, malty + sweet. Perfect with a cup of warm milk and cinnamon (for your little bug); or for dunking in a pre-bed cuppa (mine’s a hot chocolate, forever + always please).

BEDTIME STRETCHES

A few movements can be useful to help burn out any post-bath energy. I like somatic moves like this + this, but anything that encourages your little one to wiggle + giggle can set a great tone for bedtime - just be sure to end with a gentle seated pose like a butterfly cuddle to help your preschooler find their calm again.

BEDTIME BREATHS

Diaphragmatic breaths are perfect to help your little one unwind ready for bed. Try placing a teddy on your toddler's tummy, + encouraging them to watch it rise + fall as they breathe in and out. How high can they push their tummies? How long can they breathe out for?

To help extend exhales, you could also introduce bubble time before bed. Give your little one a bubble wand, + help them to blow through it. This action will naturally deepen breath, helping your little one relax.

BEDTIME STORIES

Yes, I know, you're probably sick to death of your little one asking for one more Bluey/Peppa/Hey Duggee book each night (speaking from experience!). While listening to a story is always a great way to relax, not all picture books are conducive to a good night's sleep. Try having a separate stash of soothing stories that only come out at bedtime - I'm a big fan of anything Julia Donaldson or Oliver Jeffers, as well as this and this - to give you a little variety, + your little one a chance to drift off to sleep.

BEDTIME MEDITATION

Once you've read a gentle bedtime story, make sure your little bug is snuggled up, safe + cosy, + play a little meditation for them. While they probably won’t fall asleep straight away, it will introduce your little one to the idea of resting + relaxing their body, so they are primed for a good night’s sleep – without the stress + anxiety for you!

Perhaps try a little something new in your little one's bedtime routine tonight - or join me in our next Bedtime Bugs session! Whatever you do, know I'm sending you all the peaceful vibes + patient energy. YOU GOT THIS.