16/02/2026
🌙 Bedtime anxiety? Try this 4-part routine
1. Connect
Start with a quick dose of connection: a cuddle, a back rub, a “rose + thorn” from the day, or a short story. This helps your child’s nervous system feel safe and settles the need for extra reassurance.
2. Body calm
Build a predictable wind-down that cues the body for sleep. Keep it simple and repeatable, e.g. 3–5 slow breaths together (hands on belly), a short book or quiet audiobook, dim lights + the same calming song. Tip: aim for calm, not perfect — if your child is wriggly, start with 60 seconds and build up.
3. Plan (“If worry comes up, we’ll…”)
Make a small “worry plan” before lights out: “If worry shows up, you can squeeze your teddy, do 5 breaths, and think of your safe-place.”
4. Consistent exit
Choose a clear, kind goodbye and keep it the same each night: “I love you. It’s sleep time now. I’ll see you in the morning.” Then leave calmly. If they call you back, return briefly and repeat the same message (minimal chat/negotiation). Consistency is what teaches the brain: bedtime is safe.
✨ Consistency builds safety, even when your child might protest at first. If it’s been a long pattern, expect a short “pushback” phase as the routine changes, then steadier settling over time.
