Lately, our bedtime struggles have been real. My kids are suddenly professional stallers—asking for just one more sip of water, needing to switch pajamas three times, and remembering an urgent story they have to tell me right this second. Meanwhile, I’m standing there, trying to keep my cool, knowing what every extra minute means (less me-time, potentially disrupted sleep, groggier and grumpier wake-ups).
So, I took matters into my own hands and did a deep dive into what actually helps kids wind down. Turns out, a regulated nervous system is the key to better sleep. Since then, I’ve made a few simple tweaks to our bedtime routine, focusing on how to really help calm and relax their bodies. The result? Less stalling, fewer battles, and consistency with our transition to sleep. Here are 4 simple bedtime hacks for kids that have worked for us (that you should totally try too!).
TLDR: Hiya Kids Bedtime Essentials help my children wind down at night, turning bedtime into a much more peaceful experience! Try them now for 50% off with NMM50.
Tip #1: Introduce Hiya’s Bedtime Essentials into your routine
One thing I’ve learned as a parent is that a little help can go a long way, which is why I've added Hiya’s Kids Bedtime Essentials into our nightly routine. This non-habit-forming chewable is designed to help kids relax and unwind before bed. It's packed with nutrients that support nighttime wellness, including:
- L-theanine: an amino acid that can reduce stress and anxiety
- Vitamin B6: A vitamin that can enhance cognition and mood
- Gamma aminobutyric acid (GABA): A neurotransmitter that can reduce stress and improve sleep
- Chamomile: A flowering herb that can enhance sleep quality.
Plus, Hiya Kids Bedtime Essentials is free of melatonin, which has come under scrutiny lately as possibly having questionable effects on kids. It's also free of added sugars, so I don’t have to worry about a sugar rush keeping them up even longer. It’s also third-party tested for purity and quality, giving me peace of mind that what’s on the label is exactly what’s in the bottle. Best of all, it’s made specifically for kids with kid-appropriate doses, so I know it’s tailored to their needs. (You can check out my review of Hiya Bedtime Essentials compared to other sleep supplements here).
Tip #2: Start bedtime with a sensory bath
One of my favorite bedtime hacks for kids is starting our nighttime routine with a sensory bath. Since our bodies and minds are so connected, warm water helps calm the nervous system while lowering our core temperature—so, this naturally helps for sleep. And honestly, this doesn’t take much time—all I had to do was add a few simple items and small tweaks to the tub to create a soothing, wind-down experience. Here’s how we do it:
- Dim the lights: Harsh overhead lights can overwhelm our senses and make it harder to wind down. Instead, we shut off the bathroom lights and use a warm-toned nightlight to create a cozy, calming atmosphere. Here are some of my favorites:
- Calming bath bombs: Bath bombs, made with natural and non-toxic ingredients, dissolve in water to create a fun, effervescent fizz. As they dissolve, they release skin-nourishing and aromatic ingredients that add a soothing touch to bath time. This sensory stimulation helps calm the nervous system and prepare the body for rest.
- Non-toxic bubbles: I started using bubbles as a simple way to create a calming sensory experience. The gentle foam and soothing scents help them relax, making bath time feel more like a wind-down ritual rather than another play session.
- Sensory toys: Instead of cluttering the bath with overstimulating toys, I introduced sensory toys to create a more relaxing bath time experience. Sensory toys are designed to engage a child's senses, such as touch, sight, and sound, to regulate sensory input and provide a sense of calm and focus.
Tip #3: Encourage intentional movement
During my deep dive, I discovered that intentional movement can help kids wind down. Otherwise, they risk getting too hyper and having trouble staying in bed. Here are some intentional movements we've added to our post-bath routine:
- Stretching: Gentle floor stretches help them release built up tension and relax their muscles before bed.
- Heavy work activities: Things like marching, wheelbarrow walking, or animal walking help burn off extra energy before bed.
- Swinging: Gentle, rhythmic movements like swinging can help soothe their nervous system before sleep.
Tip #4: Incorporate deep-pressure touch
While researching ways to make bedtime easier, I also kept coming across the benefits of deep-pressure touch—and it instantly clicked. When our babies are newborns, we’re so intentional about doing skin-to-skin, contact naps, and soothing hugs when they’re upset. But as they grow, we don’t always think about how much intentional touch still plays a role in helping them feel safe and regulated.
That’s because deep-pressure touch releases oxytocin, the hormone that promotes comfort, relaxation, and security—all things that help little ones transition to sleep. Now, I make sure to include it in our bedtime routine. This is one of the bedtime hacks for kids that's made such a difference in our house.
A few easy ways to add it in:
- Bear hugs
- Snuggles while reading
- Gentle massage (think quick back or foot rub)
Bedtime doesn’t have to feel like a power struggle. With a few bedtime hacks for kids, you can create a routine that actually helps them wind down—without the endless stalling. And I've got a Hiya Bedtime Essentials code for all the modern moms out there looking to make their nighttime routine a little easier.
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