This post is in partnership with Hiya. I only endorse products I believe in and personally use with my family.
If you were to ask me my least favorite part of being a mom, I’d easily say bedtime. My kids’ bedtime routines are a challenge to say the least. They’re struggling to wind down, stay in bed, and actually fall asleep. And I’m struggling to keep my cool.
So, I took matters into my own hands and did a deep dive into how a regulated nervous system is the key to better sleep. I’ve tweaked our bedtime routines to focus on calming and relaxing our bodies, and it's made a huge difference. Here are 4 simple bedtime hacks 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, and is 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.
Tip #2: Start bedtime with a sensory bath
One of our favorite bedtime hacks is starting our nighttime routine with a sensory bath. Our bodies and minds are deeply connected, and warm water helps calm the nervous system while lowering our body's core temperature to prepare our body for sleep. Combining a warm bath with a few other simple sensory elements has turned bedtime into a soothing ritual that everyone looks forward to. 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.
- 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: Our bathtub used to be overflowing with toys to keep the kids entertained, but I noticed they’d get too excited and hyper, making bath time anything but relaxing. I decided to switch to bubbles, so they can enjoy a fun, sensory experience without all the chaos.
- Sensory toys: Instead of cluttering the bath with overstimulating toys, I introduced sensory toys to create a soothing and engaging 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
Deep pressure touch is a great way to help kids unwind before bed. Think about how we often instinctively use this approach with our kids, like skin-to-skin contact in the hospital, hugging our babies when they’re upset, or offering a big embrace after a long day at school. That’s because deep-pressure touch releases oxytocin, a hormone that promotes feelings of safety, comfort, and relaxation, which is particularly helpful as they prepare for sleep. You can offer a strong bear hug before bed, snuggle while reading a book, or even give a gentle foot massage to help them settle down.
Get 50% your first purchase with code: NMM50
Now I look forward to bedtime because we have a routine that works. By regulating our nervous system, we're relaxed and better prepared for sleep. Plus, Hiya Kids Bedtime Essentials is the perfect addition that helps my kids calm before bed.
💤Non-habit forming
💤Nutrients that support nighttime calm
💤 ZERO added sugar
💤Gummy-free
💤Third-party tested
💤Specifically formulated for kids
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