Does bedtime feel more like a battleground than a peaceful end to the day? You're not alone. I've worked with many parents who experience this and dread bedtime. Parents find that it's the chaos, resistance, and stress that often accompany winding down for bed that make it the dreaded hour.

Bedtime doesn't have to be this way, and it doesn't mean you have to have strict rules or a rigid schedule. There are simple and small changes you can make tonight that will make a huge difference. Here are five simple ways to bring more peace and calm to your evenings.

Tip 1: Dim the Lights

About 30 Minutes before bed, dim the lights and use soft lighting to help minimise the effect that artificial lighting has on your child's brain. This will help encourage natural melatonin production

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Tip 2: Unplug and Slow Down

Turn all screens off at least 1 hour before bed, as blue light can overstimulate little brains and delay sleepiness. Try replacing screen time with connection-based or calm activities such as reading a book, puzzles, singing nursery rhymes or listening to gentle music.

Tip 3: Create a Predictable Wind Down Routine

Having a predictable routine can make all the difference to your evening bedtime routine. When creating a routine, you want to be consistent and do the same pattern every night! It will make all the difference because your child knows what's coming.

We have a range of Handbooks that give you more tailored advice age specific to your child's age and sleep needs! Including a suggested gentle routine.

Tip 4: Use Soothing Sounds or Scents

Something like lavender or eucalyptus in a diffuser can help relax the mind. Using white noise or soft lullabies can help cue your little one's brain that "sleep time is near". Keep it consistent so they become a strong sleep association over time.

Tip 5: Prioritise Connection before Separation

After a busy, chaotic day at daycare, school or at home, your child will crave the 1:1 time with you where they have your full attention for a little while. Spending some time having snuggles, storytelling, or a gentle massage can help them wind down for sleep. It can also help ease separation anxiety, making your child feel ready for sleep.

Whilst these tips can help lay the groundwork for calmer evenings, the truth is every child is different.

If you feel like you've tried everything and bedtime still feels tough, you're not doing anything wrong. There could be other factors, or they need a rhythm that's tailored uniquely to their needs. This is exactly what I offer through my 1 on 1 sleep support. We create an action plan that feels achievable for your family's sleep goals.

Are you ready for calmer nights? Let's build your child's bedtime rhythm together!

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