Create a relaxing bedtime routine and stick with it.

Create a relaxing bedtime routine and stick with it. This can last from 30 minutes to an hour and a half. It can include stretching, yoga, a warm bath, deep breathing, blowing big bubbles, and reading (not in the bedroom). Avoid stressful activities and conversations right before going to bed or in bed.  (It is perfectly fine for you to read a bedtime story to a child who is in bed.)

Remember ultradian rhythms? 

Ultradian rhythms are approximately 90 minutes.  They are important for sleep and prior to sleep.  As much as possible, use one ultradian rhythm to relax and prepare for sleep.  So, while aerobic exercise (walking, running, swimming or other constant exercises) is extremely important for health, keep them one ultradian rhythm or more prior to sleep.  You can use the beginning of this cycle for “winding down” exercises, such as yoga or tai chi, but I recommend those for the beginning of the cycle, between 90 and 60 minutes prior to sleep.  60 to 30 minutes prior to sleep may include the warm bath or shower, some light stretch, and with children, blowing big bubbles.  I love blowing big bubbles for relaxation with children because big bubbles require deep breathing, which help us relax.  It can also be a fun activity.

Typically, you do not want to eat within this cycle, but as will be mentioned later, some herbal teas, water, warm skim milk, and some specific foods in small amounts can be consumed between 90 and 60 minutes prior to bed.

Getting ready for bed, pajamas, etc., can also be done during this time period.  Now, I don’t want people to stress because they are trying to get this exactly right.  Try to be consistent and do it about the right time.  The last 30 minutes are a great time for reading a paper book, and if to a child, while the child is now in bed, listening to relaxing music such as at the beginning of this series, deep breathing, and for you, a very specific type of stretch/exercise as I’ll explain shortly and as was also presented at the beginning.

Also, for you, or for your child, you may not need to do all of these things, do that which helps.  Follow more tips if needed.

Maintain these 90 minutes of relaxation throughout the home.  If you are stressed, the child will pick up on the stress.  Avoid stressful subjects, arguments, scary movies, and fighting, especially during this time.

I am a big proponent of safe “roughhousing.”  This can be a great bonding activity for many and has a lot of physical and mental health benefits… but please keep this to prior to this 90 minute relaxation time.  

Please click here to continue the series:  Do Not eat a large meal within 3-4 hours of going to bed