Ready to get your little ones off to sleep? Try some or all of these soothing ideas!
Lavender Oil or Dried Lavender. Put a sprig or two of lavender or a few drops of oil on the inside corners of the pillowcase. Lavender oil also works well in a diffuser or added to water in a spray bottle to spritz in your child's bedroom before bed.
Melatonin. Melatonin is a natural hormone the body produces to regulates sleep and wakefulness. Sometimes our children's bodies have a hard time making enough melatonin, and they may need an extra boost of it. It can be bought in pill form or as a liquid at any pharmacy. Use the smallest dose necessary, and only for a limited time. Used for too long and your body may stop producing it naturally as it no longer has a need.
ZERO light. Any amount of light at night stops your brain from producing its own melatonin. Windows should be covered with blackout curtains, NO nightlights, and light from outside the bedroom should be blocked off with a towel at the bottom of the door.
Mozart music. Play music quietly outside your child's bedroom door for 30 - 40 minutes at bedtime. This helps to block out some of the noise of the family moving about, and will help your child to relax.
Soothing bedtime drink. Walnut Smoothie: in a blender combine 1/4 cup walnuts and 1/4 cup milk, adding honey and cinnamon to taste. Give to your child 10-15 minutes before bedtime.
Relaxing bath. Soaking in a warm bath with Epsom salts is a great way for your child to unwind and relax at the end of the day. Dissolve 1 - 1 1/2 cups of Epsom salts in a pitcher of hot water and add to a warm bath. Do this 3 or 4 nights a week to get the most out of it.
For younger children this is also a great time for Mom or Dad to sit nearby and read a story or sing to them!
Sleepy Time Pillow Spray. "Spray on all bedding or in the air. Ingredients help bring on sleep and create calm." Taken from the Chickweed & Clover website. It can be used as many times a day as needed, as it contains all natural ingredients. And it smells great! Order from www.chickweedclover.com.
Bedtime ritual. Having a set bedtime ritual is a good way to get your child relaxed and ready for bed. Our children don't do well with the unexpected as it creates fear and unease. Many parents begin the bedtime routine 60 - 40 minutes before bedtime; tune down the general noise in the house, begin a bath or getting cleaned up, have a few minutes of cuddle time or a short massage, and tuck them in with prayers, a story, or a song.
Having the same bedtime every night is essential for our stressed out children. Their brains and bodies need to get into a regular sleep pattern and they need the security of a regular schedule. Staying up late messes up the production of melatonin and breaks the healthy sleep cycle our children need to heal.
