10 Calming Ways to Help Kids Wind Down Before Bedtime
Understanding Evening Excitement: What’s Really Going On?
It’s been a long day—for both you and your child. You’ve tackled school, work, dinner prep, and maybe even some homework battles. Now it's bedtime, and just when you’re ready to wind down, your 8-year-old is bouncing off the walls, diving off the couch, or suddenly dying to tell you every single Pokémon fact ever known. Sound familiar?
Evening hyperactivity is common in children aged 6 to 12. It can stem from unprocessed emotions from the day, screen overstimulation, or simply a struggle to shift from action to rest. But there are gentle ways to guide your child into a calmer rhythm, helping bedtime feel like a soft landing rather than a crash. Let’s explore strategies that can truly make a difference.
1. Create an Intentional Transition into Quiet Time
The shift from post-dinner activity to winding down shouldn't be abrupt. Transitions help children feel safe and prepared for what’s next. Try introducing a consistent cue—like dimming the lights, turning off noisy electronics, or starting soft music—that signals the start of evening calm time.
One parent-friendly technique is establishing a gentle evening ritual, like stretching together or doing a simple puzzle. Activities like these cue the nervous system that it’s time to shift gears.
2. Avoid Overstimulation Close to Bed
For children who struggle to settle down, screens can be a major culprit. Blue light can disrupt melatonin production, and the content—be it fast-paced cartoons or exciting video games—can keep brains buzzing long after the screen is off.
Try creating a screen curfew 1 to 2 hours before bed. Resist the temptation to hand over a device during the chaotic moments—replace screen time with tactile activities like coloring, kneading play dough, or building with quiet toys to encourage calming sensory input.
3. Use Storytelling to Shift Their Focus
Children thrive on stories—not just for entertainment, but for emotional regulation. Listening to a narrated story engages the imagination while offering a gentle framework for closure after a long day. That’s where carefully curated audio content can help.
Consider using an app like LISN Kids, which offers original audiobooks and audio series specially created for kids aged 3 to 12. The stories are designed to draw children into calm, immersive worlds as they wind down. You can find LISN Kids on iOS and Android. It’s a simple way to replace overstimulating screen time with something more soothing and beneficial for sleep.
4. Don’t Rush: Slow Down the Routine Together
Often, we race through the bedtime checklist—teeth, pajamas, stories. But if we rush, kids sense it and resist. Try slowing things down instead. Let your child take the lead on parts of their routine. Ask questions: “Do you want to pick your pajamas or the story tonight?” This sense of agency helps reduce resistance and builds in a calming rhythm.
5. Offer Predictability and Repetition
Routine is surprisingly magical at this age. Kids find safety in knowing what happens next. Maybe you always light a lavender diffuser or read one silly poem and one gentle lullaby. These small, repeated touches build familiarity—or, as one child put it, “It makes me feel like I know what my dreams will be.”
For help building a consistent nightly ritual with soft sensory cues, explore this guide on evening calm activities that work for a wide age range.
6. physical Movement: Use It Before Settling Down
Some kids need to get the wiggles out before they can settle. If your child can’t sit still, don’t fight it—channel it. Try a short yoga stretch session, bear walks across the living room, or even five minutes of dance before switching to quiet time. Movement resets the nervous system and helps release stored energy in a productive way.
7. Gentle Connection: Help Them Feel Emotionally Safe
Sometimes kids resist bedtime because it brings separation—from you, from the day, from control. Take five or ten minutes before starting the bedtime steps to sit quietly with your child. Don’t pepper them with questions—just be present. Lay together on the bed, talk about a favorite moment from the day, or tell them “You did enough today.” That reassurance can work wonders.
Need ideas to keep those moments simple yet impactful? Check out these bonding activities for parents and kids that are easy to weave into existing routines.
8. Give Them a Gentle Unwind Buffer
Your child’s bedtime should not mean “lights out” the instant they stop brushing their teeth. Many kids do best with a 15–30-minute unwind window in their room—lights dim, soft music or audiobook playing, and low-stress options like silent drawing or cuddling with a plush toy.
9. Let Them Know It’s Okay to Talk—But Not Forever
Bedtime is often when a child’s unspoken thoughts surface. That’s developmentally very normal. You can set a “chat time” just before lights out where they get 2–3 minutes to talk about anything on their minds. After that, gently remind them the rest can wait for morning. Give them a notepad or a “worry jar” if they want to save thoughts for tomorrow.
10. Align Snacks and Drinks with Sleep
Some kids become restless because they’re hungry—or too full. A light evening snack like a banana, a few whole grain crackers, or warm milk can help stabilize blood sugar and encourage sleep. Just avoid chocolate, citrus, or anything sugary close to bedtime. Offer water with snack, then remind them this is the last water before lights out—this can help minimize last-minute drink requests as a stalling tactic.
Final Reflection: Bedtime Is Like Landing a Plane
Think of bedtime not as a light switch, but as a landing. With the right cues, calm transitions, and emotional connection, your child can glide into sleep feeling safe, seen, and settled. If today didn’t work perfectly, that's okay—every night offers a new chance to try again.
And if you’re looking for new ways to gently weave calm into your evening, these soothing post-snack activities might offer relaxing inspiration, too.