The Best Evening Rituals for Kids - How to Effectively Prepare for Bed and the Next Day

Evening rituals are a set of habits and activities to follow before bed to ensure children are well-prepared for the next day and ensure healthy sleep. They not only help with calming down before bed but also create a safe and predictable environment that fosters healthy emotional and physical development. Here are some proven ways to create effective evening rituals for children, whether you can do them alone or with your parents.

Evening rituals play a crucial role in preparing children for bed, helping them wind down and relax after a busy day. These routines are also a great opportunity to build strong family bonds and learn good habits. Here are some tried-and-true rituals you can implement with your children.

Create favorable conditions for falling asleep

A child's sleep is hindered by various external factors that disrupt their peace and sense of security . Bright light emitted by phone, tablet, and television screens can inhibit the production of melatonin, the sleep hormone, making it difficult to fall asleep. Furthermore, noise, such as the sound of a television in the parents' room or street noise, can disrupt a child's sleep, causing difficulty falling asleep and frequent waking during the night. Other problems can include poor habits, such as a lack of a regular bedtime routine or excessive play right before bed.

Together with your child, determine the most conducive sleep environment and take care of it together, for example, by turning on a soft nightlight and closing the window if there's noise outside (the window can be reopened after your child falls asleep). Comfortable pajamas made of breathable cotton are also essential for good sleep. It's also important that pajamas also encourage your child to fall asleep. You can work with your child to choose appropriate pajamas with favorite boy themes, such as space or wild animals, or a beautiful pajama set for girls, for example, with fruit or kittens .

Regular daily schedule

Regularity is the foundation of good habits. Consistent bedtimes and wake-up times help maintain a child's biological clock, which leads to easier falling asleep and better quality sleep. Children who have a set schedule know what to expect, which reduces their fears and anxieties about the evening.

Fixed dinner time

Dinner should be served at least an hour before bedtime. Meals rich in protein and complex carbohydrates, such as yogurt with fruit, whole-grain sandwiches, or oatmeal, can help maintain stable blood sugar levels overnight. Avoid sweetened and caffeinated drinks, such as cola and some teas, as they can stimulate your child and make it difficult to fall asleep. It's best to avoid these drinks for a few hours before bedtime. Instead, offer warm milk or herbal teas.

Preparing for the next day

Getting ready for the next day is a ritual that helps your child feel organized and calm. Together with your little one, you can choose an outfit for the next day and a toy to take to preschool. It's a good idea to help your older child pack a backpack for school and accessories for extracurricular activities, such as gymnastics gear.

Preparing for the next day also brings closure to the day. This builds an evening ritual that signals that the day is over and it's time to go to bed.

Brushing your teeth and evening hygiene

Routine hygiene, such as brushing teeth, washing face, and washing hands, is a key element of evening rituals. This not only promotes good health but also signals the body that it's time for sleep. It's important for parents to accompany children in these activities to instill lifelong habits. Older children can also be offered additional age-appropriate hygiene treatments, such as using additional products for acne-prone skin.

Warm bath or shower

A warm bath not only cleanses the body but also relaxes the muscles, helping your child unwind. Adding a few drops of lavender essential oil can also help soothe the baby before bed. It's important that the bath is pleasant and not too long, so as not to overstimulate the child.

Books, stories and conversation

Reading to your child before bed or telling them a story is not only a great opportunity to develop their imagination and language skills, but also a great way to wind down. Choosing appropriate books with calming and warm narratives helps your child relax. Avoid stories full of tension and action, which can be stimulating rather than calming.

Evening is also a great time for a short conversation with your child about the day. You can discuss events, feelings, and plans for the next day. Such conversations strengthen the bond between parent and child and also help calm and support children emotionally when they're dealing with problems or dilemmas. Depending on the child, this conversation can be held after bedtime or earlier, for example, while packing their backpack. If your child is more talkative, a conversation in bed can stimulate their mind instead of calming them down and lulling them to sleep.

Time to relax

Breathing exercises can help a child relax and prepare for sleep. Simple techniques, such as deep inhalations and exhalations, can be performed together with a parent. This is also a good time to teach the child basic relaxation techniques that may be useful in the future. If the child responds well to gentle sounds, we can try helping them fall asleep with relaxing music. Soft classical music, nature sounds like the wind or rain, and peaceful lullabies can be an effective part of a nighttime ritual. Music influences emotions and can help the child feel safe and calm. It's important that the music is quiet and gentle.

Another way to brighten up the evening is with gentle aromatherapy. Essential oils like lavender, chamomile, or lemon balm have relaxing properties. You can use them in a diffuser or add a few drops to the bath. Younger children may also feel sleepy watching a room bathed in the light of a soft projector, perhaps one projecting space or the depths of the ocean.

Cuddly toys and favorite toys

For many children, cuddly toys and favorite toys are an essential part of falling asleep. They provide a sense of security and comfort, which is especially important for younger children. Let your child choose their favorite toy, such as an Endo Teddy Bear , to accompany them at night.

A clever way to encourage your child to have a nightly ritual is to suggest similar steps for their favorite stuffed animal, for example, having your little one change into their pajamas and put them to bed. This will help your child feel like they're not alone in their nightly routine and that it can be enjoyable and necessary, just like a teddy bear.

Cuddling and time with parents

Parents' closeness is crucial for a child's sense of security. Brief cuddles, tender words, and a parent's calm presence before bedtime help the child relax and fall asleep peacefully. It's important for this to be the final element of the evening routine, after which the parent leaves the child's room and the child knows it's time for bed.

You can come up with your own evening farewell, such as a kiss on the forehead or a funny rhyme like "Cockroaches under the pillows." This consistent part of the evening ritual serves as confirmation for the child that Mom and Dad are there every night to help them fall asleep peacefully.

Evening rituals are crucial for healthy sleep and a child's overall well-being. Regularity, a suitable bedroom environment, avoiding stimulating activities, and proximity to parents are the foundations of effective evening routines. It's important to remember that every child is different, and it's important to tailor rituals to their individual needs and preferences.