In today’s fast-paced world, children often experience high levels of stimulation, making it
difficult for them to wind down and fall asleep. Many children also struggle with separation
anxiety, making bedtime particularly challenging. Parents may find it hard to balance
spending enough connection time with their children while also enforcing necessary
boundaries around sleep. One powerful tool that can help is mindfulness. By incorporating
mindfulness into bedtime routines, children can learn to relax, regulate their emotions, and
improve their sleep quality.
What is Mindfulness?
Mindfulness is the practice of paying full attention to the present moment. It involves being
aware of thoughts, feelings, and physical sensations but without reacting to them. For
children, mindfulness can be as simple as focusing on their breath, paying attention to
sounds, or engaging in gentle movements. The goal is to cultivate a sense of calm and
awareness, helping children feel more in control of their emotions and engage more
positively.
How Can Mindfulness Help Children?
Mindfulness has been widely studied for its benefits in reducing stress, anxiety, and
improving emotional regulation. For children, mindfulness can:
● Improve emotional regulation – Mindfulness helps children recognise their
emotions without becoming overwhelmed, making it easier to manage tantrums and
anxiety.
● Improve focus and attention – Practising mindfulness can strengthen concentration
and improve learning.
● Reduce stress and anxiety – Mindfulness encourages relaxation, which lowers
stress levels.
● Promote better behavior – When children feel more in control of their emotions,
they are more likely to respond more positively to challenging situations.
How Mindfulness Helps Children Sleep
One of the biggest benefits of mindfulness for children is its ability to improve sleep. A lot of
children struggle with bedtime because their minds are still active, making it hard to switch
off. Mindfulness helps in three key ways:
Distraction from Overactive Thoughts
○ Many children lie in bed thinking about their day, future worries, or fears.
Mindfulness shifts their focus from these thoughts to a present-moment
experience, such as listening to their breath or feeling their body on the bed,
allowing their minds to quieten.
Calming the Nervous System
○ Mindfulness exercises, like deep breathing, help the body relax by activating
its natural rest system. This calms the stress response, lowers stress
hormones, and slows the heart rate, making it easier to fall asleep.
Promoting Positivity and Connection
○ Practicing mindfulness before bed can help children feel safe and connected
to their caregivers. A calming bedtime routine with mindfulness can ease
anxiety and create a sense of comfort and security.
Mindfulness Techniques for Children Aged 3+ Years
Here are three simple and effective mindfulness exercises that can be incorporated into a
child’s bedtime routine:
Flower Breath
● Ask the child to imagine holding a flower.
● Inhale deeply through the nose as if smelling the flower, then exhale through the
mouth as if blowing the petals.
● Repeat for a couple of minutes.
Body Scan
● Guide the child through noticing different parts of their body, starting from the head
down to the toes.
● Encourage them to recognize any sensations, such as warmth, tingling, or relaxation.
5-4-3-2-1
● Look around and name five things that you can see around you. These could be a
picture on the wall or a plant in the house. Think about the colours and shapes of
what you are looking at.
● Focus on four things that you can feel. This could be the bed you are lying in or the
feel of your clothes on your skin. Think about how they feel, are they soft or hard?
Smooth or rough? Cold or warm?
● Name three things that you can hear around you. You may be able to hear people in
the house or the wind blowing. Think about how loud or quiet the noises are. Are they
noises you hear often?
● Notice two things that you can smell around you right now. This could be the smell of
your clothes or the shampoo in your hair.
● Focus on one thing that you can taste. If you can’t taste anything, then instead you
can choose your favourite thing to taste.
These exercises help to ground the child in the present moment, and promote relaxation.
Incorporating Mindfulness into Bedtime Routines
To make mindfulness a regular part of a child’s sleep routine, consider:
● Making it fun – Use stories, playful imagery, or soft music.
● Practicing together – Parents can model mindfulness, making it a bonding
experience.
● Being consistent – Like any habit, mindfulness is most effective when done
regularly.
● Creating a peaceful sleep environment – Dim lighting, soft bedding, and gentle
background sounds can enhance the mindfulness experience.
Conclusion
Mindfulness is a powerful, natural way to help children relax and fall asleep more easily. By
teaching children how to use mindfulness techniques to calm their minds and bodies,
parents can create a bedtime routine that fosters emotional well-being and better sleep.
Whether through deep breathing, gentle movement, or visualisation exercises, mindfulness
provides children with tools they can use not just at bedtime, but throughout their lives to
manage stress and emotions effectively.
If you would like to find out more about mindfulness for your own children, or to incorporate
into your children’s business, visit parentingexpertsacademy.com.