A Sleep-Deprived Mom’s Survival Plan: Helping Your Kids (Ages 4-7) Get a Good Night’s Rest

A good night’s sleep is like a magic wand for children, it can make them feel energized, happy and ready to take on the world! As parents, we all want our children to be happy and healthy, and a good night’s sleep is an important part of that equation. Unfortunately, getting young children between the ages of 4 and 7 to sleep can be a real challenge. From bedtime struggles to nightmares and night waking, there are many obstacles that can stand in the way of a good night’s sleep. But don’t worry, with the right tools and strategies, you can help your child get the restful sleep they need to thrive. In this blog post, we’ll share a “survival plan” for helping kids aged 4-7 get a good night’s sleep.

From creating a bedtime routine to limiting screen time, we’ll cover the most effective ways to help your child get the restful sleep they need to feel their best. So, put on your pyjamas and get ready to catch some z’s, because by the end of this post, you’ll have everything you need to create a peaceful and restful sleep environment for your little one.

1. Create a bedtime story ritual:

Reading a bedtime story can be a great way to help kids relax and wind down before bed. Create a special ritual with your child where they get to pick a story to read together every night before bed. Another benefit of story time with Mom or Dad is it strengthens communication skills and fosters family bonds and connection. You might like to check out this list of the 10 best books for 4 year olds in 2023…

2. Encourage a healthy diet:

The foods your child eats can have a big impact on their sleep. Encourage them to eat foods rich in vitamins and minerals, such as fruits and vegetables, lean protein, and whole grains. This can be tricky to implement if your kids diets are currently high in processed or snack foods, but change is possible if done slowly and respectfully. You might like to check out our blog post on introducing healthy after school snacks, including a recipe for the BEST EVER FUDGETY PROTEIN BALLS! (We stand by that statement 100%!)

‍3. Establish a quiet time period:

Children can sometimes have a hard time winding down and disconnecting from the day's events, this can make it difficult for them to fall asleep as their brains may still be processing, or over stimulated. Establishing a quiet period after a certain time before bed can help to signal to your child that it is time to start winding down and getting ready for sleep. This will help to create a quieter and more peaceful environment and help your child to relax and fall asleep faster.  It’s also important for them to learn from a young age that it’s good to be intentional about seeking calm and practising mindfulness to decompress and wind down from a busy and sometimes stressful day.  This is a skill they can carry through into adulthood! See the next tip for some relaxation techniques.

4. Incorporate mindfulness and relaxation techniques:

Mindfulness and relaxation techniques such as yoga, deep breathing exercises, or guided imagery can be a great way to help children relax and fall asleep. You can teach your child simple breathing exercises or yoga poses that they can do before bed or play a guided imagery or meditation for kids that they can listen to before bed. This can help them to release any stress or tension they may be feeling and promote a peaceful sleep. Check out this study from the Stanford University for further reference.

5. Give your kids a special stuffed toy or blanket:

Give your child a special stuffed toy or blanket that they can take to bed with them every night. This can provide a sense of comfort and security, helping them to fall asleep more easily. A comfort item offers familiarity and is also excellent if you are travelling, it is something familiar about bedtime you can take with them to help them fall asleep in a new place (taking a couple of their favourite bedtime books as mentioned earlier is a great idea also!) A comfort item can also aid in helping younger kids transition from their cot or Mum and Dad’s room to their own bed/room.

6. Use a sleep-inducing essential oil diffuser:

Certain essential oils such as lavender and chamomile have a calming effect on the mind and body. Place a diffuser in your child’s room and use these oils to help create a relaxing environment that will promote sleep. Make sure it can’t be reached by your little ones though as many essential oils should not be ingested.

Sweet dreams are made of these, a good night’s sleep is vital for children’s growth, development and overall well-being. By following the tips outlined in this blog post, you can create a peaceful and restful sleep environment for your child, helping them establish healthy sleep habits that will last a lifetime. So, don’t be afraid to take the reins on your child’s sleep, and make it a priority, because a good night’s sleep is the key to your child’s happiness and success. Sweet dreams!

Want some more tips? Check out our blog on how to get kids to sleep in their own bed for more general information.