Add yoga to your child's bedtime routine

A consistent bedtime routine can help children relax, feel secure, and fall asleep more easily. Incorporating yoga and mindfulness into this routine adds an extra layer of calm, helping children transition from a busy day to peaceful sleep.

Why routines help

Children thrive on routine. When they know what to expect, they can relax and let go of worries before bed. For kids who like to test boundaries, a consistent bedtime routine provides structure and reassurance. If caregivers stick to the routine, children will eventually follow along too!

How to introduce routines to children

When introducing a bedtime routine, communicate it clearly:

🌿 Use the word “routine” – Explain that this is something you’ll do every evening before bed.

🌿 Tell them why – “This will help you feel calm, sleepy, and ready for dreamland.”

🌿 Show them how – Routines can include a bath, a bedtime story, and now, a new addition: yoga!

A yogic bedtime routine

😴 Wash up and brush your teeth:

Help children feel clean and fresh before bed. Hopefully, they played outside and got wonderfully dirty! Remind them that keeping clean (brushing teeth twice a day, washing hands and face) keeps their body healthy and strong. (Saucha – cleanliness in yoga philosophy!)

😴 Put on pyjamas

Changing into pyjamas signals a shift from active time to rest time. Encourage independence by letting them dress themselves as much as possible. Since it’s the end of the day, be patient—help when needed, but don’t take over.

😴 Yoga Time - Choose 4 poses

Let your child pick four yoga poses to get their last wiggles out. Use a Yoga Asana Card Game to make it fun! This helps them release extra energy before settling into bed.

😴 Prepare the sleeping space

A cozy and clutter-free space helps children sleep better. Encourage them to:

✔ Gather their favorite stuffed animals, blanket, or water bottle.

✔ Keep the bed clear of toys to avoid distractions.

✔ Ensure the room is quiet, dark, and peaceful.

😴 Lavender oil for relaxation

Lavender is known for its calming properties.
Roll a child-safe lavender oil onto their feet, saying, “This will help your feet feel sleepy!” You can also apply a little to their stuffed animal’s “feet” for extra relaxation.

! Reminder: Teach children that oils are tools, not toys—meant for rest, not play.

😴 Calming story time

Choose a quiet, familiar story. Predictability is comforting, helping children feel at ease as they wind down for sleep.

😴 Warm Wave Relaxation

Guide them through the Warm Wave Relaxation, a simple visualisation technique:

“Imagine a warm, gentle wave slowly moving over your body.
Everywhere it touches, your body becomes softer, heavier, and sleepier…”

You can find the full relaxation story in  Yoga With Shanti book or Listen to it !