We’ve all heard about the importance of a good sleep routine: no screen time or snacks an hour before bed, a dark and cool bedroom, a relaxing bath, and a bedtime story at the same time every night. While these habits form a strong foundation for good sleep hygiene, empowering older children (8+) with additional strategies can help them get to sleep now and at any point in their lives. Here are three effective techniques:
1. Deep Breathing (The Physiological Sigh)
Deep breathing, specifically the physiological sigh, is a powerful tool to help children fall asleep and regulate their emotions. This technique involves:
- Taking a slow, long, deep breath in through the nose.
- Adding a shorter breath in through the nose (like a top-up breath).
- Slowly breathing out through slightly pursed lips.
Repeat this cycle three times. This method mirrors the body’s natural yawning process, which can have a calming effect on the body and mind. Research suggests that cyclic sighing can help alleviate anxiety and promote relaxation .
2. Progressive Muscle Relaxation
Focusing thoughts on different parts of the body and systematically tensing and relaxing them can help children relax physically and mentally. This technique involves:
- Starting at the feet, clench the toes as hard as possible for a count of eight, then relax.
- Move to the ankles, tense for a count of eight, then relax.
- Continue moving up the body: knees, legs, bottom, stomach, shoulders, arms (make fists), and face (screw up the face, then relax).
This progressive muscle relaxation can help release tension and promote a sense of calmness, aiding in falling asleep more easily.
3. Wave Breathing
Wave breathing is a visualization technique that combines breathing exercises with imagination. Here’s how to practice it:
- Breathe in slowly through the nose, imagining waves coming in on a sandy beach.
- Breathe out through the mouth, visualizing the waves receding from the shore.
Encouraging children to picture the rhythmic motion of waves can distract their minds from stress or intrusive thoughts, creating a serene mental space conducive to sleep.
Conclusion
By teaching children these techniques, we not only help them fall asleep more easily but also equip them with lifelong skills for managing stress and promoting relaxation. Deep breathing, progressive muscle relaxation, and wave breathing are simple yet powerful strategies that can make a significant difference in their sleep quality and overall well-being. Encouraging these practices can lead to better nights and brighter days for your children.
Educational MOT 