How To Create A Calm Bedtime Routine For Your Child
Simple effective ways to create a calm bedtime routine for your kids and teenagers.
For so many parents a calm bedtime routine seems impossible. So many families are so stressed out and exhausted that bedtime can feel like a nightmare or the last straw. But the reality is children’s bedtime don’t have to be as stressful as you think. Some simple changes can make a huge difference to a family’s bedtime routine.
As a stress therapist for over 20 years, I know how effective a healthy calm bedtime routine can reduce family stress.
A calm bedtime routine is important not just for the kids but the whole family. Believe me a calm bedtime routine into your evening routine. Can make every family member feels far more happier, healthier and stress resilient to all sorts of stressful life challenges.
5 Ways to Create A Calm Bedtime Routine For Children And Teenagers
Create healthy boundaries and a regular routine. It is important to have set times when your kids must be in bed, must have the lights out. Even times when kids should stop eating, drinking and watching tv. So set specific times when they have to switch off their phone.
Make sure stimulants are cut out or seriously reduced from early afternoon as stimulants stay in the body for many hours. For example let your child have their favourite treat or sweet early in the day. Encourage teenagers to stay away from caffeine stimulants. As sadly energy drinks are highly addictive and bad for your child’s health. In-fact the withdrawal and side effects can be quite serious.
Encourage relaxing hobbies like drawing, painting, colouring in, listening to relaxing music. As most children and teenagers today struggle to switch off, relax and fall off to sleep. Kids are so mentally busy and overwhelmed. They have forgotten how to really relax. If you look at most new born babies they naturally know how to just be, how to switch off, be calm and content.
Switch off and unplug. It is important children and teenagers have rest and quality sleep away from electric devices and technology. Because the electro magnetic frequencies and blu ray from ipads, iphones can play havoc with your child’s nervous system. Examples of healthier night time activities are a relaxing bath, a foot massage or baby massage for toddler or hobbies as mentioned above.
Teach your child how to meditate, meditation helps your child feel more relaxed, more calm. Guided meditations which are actually guided relaxations can help your child drift off into a deep sleep. So they can be particularly useful for sensory challenged children, more easily stimulated. Your Guardian Angel mp3 is one of my oldest and most popular relaxation tracks for children it is aimed at about 3- 8 years old. but even a little older children have enjoyed it.
Teach Your Child How To Relax if they suffer from chronic anxiety, chronic overstimulation or stress. Relaxation Techniques can be very helpful for all ages, especially children and teens 5 years up. Learn More
Help Your Child Get More Grounded, children are so over stimulated today, so ungrounded and disconnected from what is truly natural. It is so important to help support them to feel more grounded, make sure they get out to play in nature daily. Take them out for walks to the park, countryside, encourage them to be bare feet on the ground, the sand, the sea when they can.
Soothing Essential Oils. There are a variety of soothing essential oils that can be helpful for children and teens, that can help them relax, feel more grounded, safe and secure. Camomile and Mandarin can be extremely soothing for children, lavender is suitable for children over 2 years of age.
Encourage A Calm Bedtime Routine today
If your child likes learning and reading I have published the Bedtime Tips With Astral- cartoon video into a little cartoon ebook. So it will encourage your child to get off to bed when they are supposed to. And will remind them how important it is to get a good healthy sleep.
DOWNLOAD FOR FREE TODAY
YOUNG CHILDREN’S SLEEP MEDITATION
Essential Oils For Sensitive Kids And HSP’s
Choosing essential oils for sensitive kids and highly sensitive adults can be a challenge.
Selecting the right essential oils for sensitive kids involves quite a few considerations. Other than the child being sensitive to others emotions, noise, light, touch and sound, they can be extremely sensitive to scents.
In-fact many sensitive and sensory challenged kids have a hyper sense of smell. So strong scents can be overwhelming and unpleasant.
Many highly sensitive persons known as HSP’s also have health conditions which have to be carefully considered when choosing the right essentials oils.
How To Choose Essential Oils For Sensitive Kids
When choosing essential oils for sensitive kids It is important the scent is not too strong or unpleasant. If in any doubt start with very smaller doses. In-fact if you know the child has an extreme heightened sense of smell, start even lower doses than the recommended below. If your child has a specific condition it is vital to check the properties and contra-indications of essential oils.
Ensure all essential oils are 100% pure and of highest grade for best results. NYR Organics is just one company. I would recommend Always dilute essential oils with an appropriate carrier oil or water, do not apply directly to skin especially on children, babies or infants. Only use recommended dose for specific age and do not use oils not suitable for infants.
How To Use Essential Oils For Sensitive Kids As A Massage Blend
Massage Blend For Babies: A dilution of 0ne drop to 15 ml carrier oil is the approx recommended dose for infants. But if your baby is sensitive I would recommend one drop to 20 ml. Once diluted in a carrier oil, essential oils can be used to gently massage your baby.
Massage Blend For Infants And Children 1- 6 Years: A dilution of 0ne to three drops to 15 ml carrier oil. But if your child is sensitive I would recommend two drops to 20 ml.
Massage Blend For 7- 12 Years: A dilution of three to five drops to 15 ml carrier oil. But if your child is sensitive I would recommend two to three drops to 20 ml.
Massage Blend For Adults: A dilution of six to ten drops to 20ml carrier oil. For highly sensitive adults four to eight drops to 20ml carrier oil
How To Use Essential Oils For Sensitive Kids In The Bath
Essentials Oils For Bath: For babies and sensitive kids it is actually much safer to dilute the essential oils into a water soluble vegetable oil such as glycerin. But can be added directly simply make sure you run the water and disperse the essential oils into the water.
For Bath Use Babies 0 – 12 months: one drop evenly dispersed in the bath water
For Bath Use Infants 1- 6 years: one to three drops per bath
For Bath Children 6 -12 years: two drops to four drops per bath
For Bath Adult Or Teenager: four drops to eight drops per bath
Safest Essential Oils For Sensitive Kids And Babies
Lavender (Lavandula augustifolia)
Lavender oil is extremely calming, useful for tantrums, exhaustion, overwhelm. Although sedating for most people some people find it more a clarifier. A great one for the family first aid kit as it is extremely versatile oil that can be used on sunburn, burns, bites, Also useful for anxiety, stress and depression. For kids it can be added to bath water, or used as a relaxing massage. For toddler tantrums or bumps a drop of essential oil added to water and then applied as a cool compress
Mandarin (Citrus Reticulata)
Mandarin is another extremely calming and soothing essential oil, helpful for colic, digestive issues and as a general uplifting but relaxing essential oil for sensitive kids. Popular essential oil for sensitive kids as it has a much lighter scent than most essential oils.
Chamomile is extremely soothing and one of the very few pure essentials used on young children eg, infants where it is used in very very low percentages so dilute, dilute, dilute. Relaxing, helpful for sleep, helpful for soothing sore muscles. It does have a strange aroma but the benefits powerfully out way the scent, can be blended with Lavender or Mandarin.
Popular Essential Oils For Highly Sensitive Persons And Sensitive Teenagers
Other than the essential oils above there are various pure essential oils that can support HSP’s in different ways. Essentials have various therapeutic, physiological and psychological properties. The oils below are suited more to adults and children over 12 years.
Bergamot (Citrus aurantium bergamia)
is a slightly uplifting essential oil which can be helpful for anxiety, depression, negativity, shyness, stress. Should not be used for approx 3 hours before going out into the sun. Not suitable for babies infants, children, those with sensitive skin.
a deeply meditating and grounding essential oil for HSP’s can help reduce insecurity, panic attacks, paranoia and nerves. More a masculine type of scent.. Not suitable for babies or infants.
is an extremely supportive essential oil for grief, sadness, attachment challenges, fear of unknown origin, rumination. It also has great benefits for the skin. Not suitable for babies or infants
Sandalwood is another grounding essential oil, specifically useful for those emotionally sensitive, insecurity, listless, dread and worry. It is also used as a meditation aid. Not suitable for infants, babies or children. It has a woody masculine scent.
is an extremely relaxing essential oil that can can help reduce anger challenges, impatience, nightmares,rigidity, fear of people, guilt. Especially as many HSP’s are highly empathic and suffer from unfounded guilt, fear of others and people pleasing. Not suitable for babies, infants or children.