Sleepytime Yoga: Ideas for a Calmer, More Peaceful Bedtime

Bedtime can be a really tough time for both parents and kids. My 3 1/2 yr old will do everything he can to delay getting in bed. As soon as he gets out of the bath, he has to run around the apartment naked. I have to practically beg him to get his pajamas on.

“Are you going to pick out your pajamas, or should I?”

Once the pajamas are on, then he decides he needs a specific toy from another room, wants to get his milk himself, oh and then where is his bunny named Clouds? Then the hiding games begin.

"Are you going to pick out your books, or should I?"

I ask these questions because if I do the wrong thing *gasp* then a meltdown is inevitable. With 3 yr olds, it can happen at any moment, for any reason. I try to ask first with the hopes of avoiding this.

Does any of this sound familiar? We have worked hard to find some ideas that will make the bedtime routine a bit shorter and a little easier for all of us. After a long day, the last thing I want to do is spend my night putting my child to bed. This little routine is something he looks forward to and a fun distraction from all the other distractions that he finds to do before bed.

We start out of bed and then work our way into the bed. The least amount of time we take getting in and out of bed the better!

Sleepytime Yoga Routine:

1) Reach for the Moon - Based on Crescent Moon, we stretch up high to the sky, side to side to reach for the moon.

2) Birthday Candle – Now it's time to get in bed. Lift your 2 legs up to the sky. Wiggle toes to light candle and then as you count to 5 or 10, slowly let the candle melt as you bring your legs down. 

3) Bedtime Baby - I usually call this Happy Baby in my classes, but for this purpose, I changed the name! Lie on your back and bend your knees. Reach for your feet and rock side to side.

4) Bedtime Hugs - Bring knees into your chest and give yourself a giant hug. Squeeze so tight, tensing your whole body for the count of 3, and then relax it all out by straightening your legs. Do this a few times. 

5) Bedtime Belly Breath - Finally, put your hands on your belly. Inhale through your nose for a count of 3, and exhale out of your nose or mouth for a count of 3. Imagine the breathing ball opening and closing as you inhale and exhale. For fun, put your favorite stuffie on your belly and watch him go up and down!

Some great sleepy time yoga & relaxation books:

You can find them all here on my website!

Good Night Yoga by Mariam Gates
Sleepy Little Yoga by Rebecca Whitford
Imaginations & Imaginations 2:Fun Relaxation Stories & Meditations for Kids by Carolyn Clarke.
Good Night Animal World: A Kids Yoga Bedtime Story by Giselle Shardlow
Peaceful Piggies Meditation by Kerry Lee Maclean
Full of Joy Yoga Kids by Lani Rosen-Gallagher (shameless plug)