Bedtime yoga routine
Why is a bedtime routine important?
As any adult, a kid needs to understand the reason behind what they are doing if you want them to engage in longer term healthy habits. Of course neither the reason nor the consistent routine will be the magic wand of a sleep fairy, but it will sure help … eventually, once you found what works for you or your child at that particular age (yes, the routine will evolve as they grow up and as you mature).
Indeed, following a bedtime routine sends a strong signal to your body and mind to start winding down and to enter a more relaxed state. Especially for kids, it ensures they will afterwards fall asleep and sleep more peacefully. Yet, bedtime routine needs to be consistent and adapted to the person \ child. Hear a few ideas to build a nurturing nighttime routine as an adult, a parent and a kid.
Understanding the importance of sleep
Almost everyone gets now that it is very important to warm up the body before doing any sport; a bedtime routine can be seen as very similar: the necessary calming down of body and mind before sleep, to get them ready and have a better sleep quality.
Sleeping serves different goals, in particular:
Integrating the day’s learning,
Removing brain’s waste,
Body’s resting and recovering,
Producing growth hormones for kids,
Boosting creativity, memory and focus skills.
Crafting a bedtime routine
A good bedtime routine should be consistent and put body and mind at ease before going to sleep. Of course, the routine changes as kids are growing up or as you age.
Washing the day away ensures that you cleanse your teeth and body of the day pollution, muscles and mind of your day stressors, and boost the night body functions to heal and repair. In addition, journalling and gratitude are a great way to let go of the past and re-wire your brain to look for and recall the good.
Preparing for the night allows to set everything for a good night sleep. Even as my kids are getting older and enjoy reading by themselves, family reading is still a joy (given the book is engaging as well. Currently we read all about Greek gods). and deepen our connection as a family.
Washing the day away:
Teeth brushing and face washing, even showering if you can,
Yoga movements such as lying twist, cat/cow, hip circles, leg stretches, neck stretches,
Journalling, e.g.:
Writing down the day in a diary or actively listening to your kids as they recall parts of their day (if or as they do spontaneously, don’t force it) ,
Answering a few gratitude questions such as:
for little ones: what made you smile today?
for older ones: what are you proud of today (what you did) / for what are you grateful today (somebody / something did for you),
Check my February Gratitude journal for your teens for inspiration.
Preparing for the night:
Putting on pyjamas,
Preparing your bag and your clothes for the next day,
For the older ones: drinking some herbal tea such as chamomile,
Setting up at least a quarter to read (or get read to) or listen to soft music before the lights are off,
Do some breathing or meditation to get totally relaxed.
Did you know I publish some free meditation on Insight Timer? Do try Belonging Feeling or another one.
You may observe that some kids never talk about their day, except those five minutes just before you switch your lights off. It is very frustrating but also a very good opportunity to show you care (and to learn more about them) and and to help them vent. You could agree on a set times like 5 minutes and then lights off.
Some evenings it might seem like too much. When it is very hard, don’t push yourself to do your routine half-hearted but most of the time, the extra effort will be worth it.
And you, which routine is working for you at the moment?
