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Try These Bedtime Routine Hacks

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Bedtime routine and sleep issues are tough. Here’s how to improve sleep problems for kids, teens, and parents. Download our free kids’ sleep meditation (at the end of this article).

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Show Notes

Our sleep is very illustrative of other things that are going on. When we opened it up on our Facebook group and asked people if they had questions, we got a lot of responses. So, for anybody who’s listening and who’s wondering whether or not the sleep issues that they’re dealing with in their family are unique, the answer is no. They are not.

3:42 Our first section of the show, Lynn offers guidance to parents of younger children. Starting at age four, Lynn offers ways for children to fall asleep and stay in their own beds.

Lynn gives a glimpse of the recorded scripts she makes for her clients to help their children go to sleep, and we offer a free download of an example for you to use.

13:15 Lynn talks about the “mommy fruit scale” and how to convey to your younger kids that you just feel out of gas.

14:45 Lynn goes over realistic boundaries for tween and teen sleeping schedules and how to negotiate healthy sleep limits with them. We talk about the role of devices in sleep disruption and how to manage it.

We discuss a WiFI device that can shut off at night to prevent kids from accessing the internet past bedtime. Use our affiliate link for a $20 off coupon.

22:35 We discuss the need to limit our exposure to the news, particularly children, who cannot process it well, as one listener’s 4th grader is now waking throughout the night and watching news throughout the day.

26:20 Lynn gives parents her own favorite sleep trick that prevents the brain from ruminating. She goes over her ABC game and its magical amount of cognitive functioning to prevent rumination.

Outro music is the wonderful Susie Tallman and her cover of “Slumber Song” from her album Lullaby Themes For Sleepy Dreams.

Show Transcript

Tackling Family Sleep Issues With Kids, Teens, and Parents

Lynn Lyons  0:00 

Families figure out many ways to make sleep work. Sleep routines and practices have to do with family schedules and structure and family culture. We’re not going to talk about the right way to manage sleep. We’re going to talk about what happens when bedtime and sleeping are not working for you and how to create more peaceful bedtimes and smoother nights.

Hi, Robin.

Robin Hutson  0:26 

Hi, Lynn.

Lynn Lyons 0:27

How are you?

Robin Hutson  0:29 

I’m good. It’s a little chilly today. We’re having a freakish winter blast in the middle of May.

Lynn Lyons  0:33 

It is freezing here, and I have not been outside all day. But it’s also a pandemic. So, I’m been inside a lot.

Robin Hutson  0:41 

(Laughs) Me, too.

Sleep Problems in Families

Lynn Lyons  0:42  

One of the things when people are having difficult times in general, like when people are depressed or when people are anxious, sleep is one of the first things to be interrupted. So even in non-clinical situations, like, I’m not saying that people are depressed and anxious, but when something is different— interrupted in your life— it shows up in your sleep. So, it’s not surprising at all that people are feeling a little wonky about sleep.

Robin Hutson  1:07 

Not only are they wonky, but I started having very bizarre dreams when this began. Yeah, and I’ve read several articles that everyone is having very lucid, unusual dreams.

Lynn Lyons  1:18 

Yeah, I just think that a lot gets worked out. Our sleep is very illustrative of other things that are going on. And so, I think this is a great topic to talk about, too. When we opened it up on our Facebook group and asked people if they had questions, we got a lot of responses. So, for anybody who’s listening and who’s wondering whether or not the sleep issues that they’re dealing with in their family are unique,  the answer is no. They are not.

Bedtime Routine Kids

The Bedtime Routine

I want to talk about the bedtime routine. Let’s talk about younger kids first and the bedtime routine because that can be a really stressful time for families. I know a lot of families, a lot of parents, that talk about dreading bedtime because it is going to be a nightmare. It’s going to be protracted. They know they’re in for a battle. They’re going to feel frustrated. And the tricky part about having problems at bedtime, of course, is because it’s generally when you’re less equipped to manage what your kids are throwing at you anyway. Because your mommy tank is a little bit low.

What becomes an issue is when parents have an expectation, or they have a desire to tuck their kids into bed at night, and maybe have some time for themselves. So, they’re going to put their kids to bed so that they can relax, they can have some time with their partner, they can watch whatever (laughs) crappy TV shows they want to watch. And their child won’t go to bed. And they have to go to sleep with their kid or they lie down to fall asleep with their child or help their child fall asleep. And then they fall asleep, and they wake up and their neck is crooked or there’s just all that disruption that happens at that time. So, I think that’s a good thing to address because it’s so common.

How to Help Kids Sleep

One of the things that is important to know is that a lot of the techniques, and I’m going to talk about kids right now, actually, in particular, that are sort of worried and fearful about falling asleep.

So, there’s a lot of anxiety, and that may be heightened now, during this pandemic time, too. They’re worried maybe they used to be able to fall asleep on their own, and now they’re not falling asleep on their own. So, I’m going to talk about how it is that we can handle helping a child fall asleep in their bed in a way that doesn’t feel so disruptive and exhausting for the parents and doesn’t end up being this protracted two-hour experience. Because that’s what I hear about a lot.

Robin Hutson  3:38 

What age range are you saying that this is relevant to?

Lynn Lyons  3:42 

When kids probably are school age, so maybe like from 4, and then it’s certainly it can go up until ages of like 10, 11, 12. I’ve had families come to see me, and they’re still dealing with this at the age of 14, which is definitely on the higher end, but sort of that range of between, let’s say between the ages like 4 to 9 or 4 to 10 is pretty common. If you’ve got an anxious kid, then it really can keep going into you know, 11, 12, 13, 14. But let’s just talk about sort of what I see for those ages.

So, what parents imagine what their expectation is, is that it’s nice to have a little bedtime routine. I used to love reading to my boys when they were little. So, you play a game, you read a story, you have a nice little routine. And then parents want to be able to tuck their children in, sing a little song, if they’re little or whatever, and then say good night and leave the room and have that child be able to go off to sleep or in a peaceful way.

And when parents get frustrated is when that can’t happen for whatever reason, and they are trying very hard to make that happen. But they feel like they’re in a power struggle, or the child is getting up out of bed all the time. Or they as I said they have to lie down and fall asleep with a child.

So, we got a great reader question that actually addresses this exactly. She’s got a four-year-old still sleeping in their bed. Now look, some four-year-old’s are still sleeping in the bed and parents are fine with that. Clearly this family isn’t, so that’s why I’m addressing it.

“My husband and I are not sleeping or having any time to ourselves.”

A listener

We know what that means.

So, she shares a room with her sister, aged 9. The little girl, “I always read to them at night, lay with her in her bed until she falls asleep.” So that’s right where I’m starting to pay attention. “Sometimes I’m able to sneak out but other times she wakes up,” she pops her eyes open runs after her, etc., tries to put her back into bed, she gets upset, she wakes up her sister. And then, of course, now everybody’s awake, and everybody’s angry, and everybody’s frustrated.

Try This Kids Sleep Meditation

So, here’s what I would do with this little four-year-old. First of all, I would talk to her and even though she’s 4, she can handle this conversation. I would talk to her about how when she falls asleep at night there might be a little part of her, and it might be a worry part. You decide, Mom, whether or not you think that’s going to resonate with your four-year-old if you know that she’s a worrier, so there’s a little part that shows up that doesn’t think that she knows how to fall asleep.

And I would tell her, “You know, look,” and this is exactly what I tell the kids that I work with.

I say, “You know what? You— since you have been a little person, since the day you were born— you have been able to fall asleep. There hasn’t been one day in your entire life that you haven’t fallen asleep.”

And then sometimes I asked the mom or the dad who’s there with me, “Is there a time— can you think of a time when your little person here fell asleep in kind of a funny way?” And everybody always has a story. They fell asleep when they were in the middle of eating their spaghetti. I have a picture of my son, actually, he was crawling up the stairs. And just halfway up the staircase, he just pooped out, just put his head down, went to sleep on the stairs.

They do know how to do this

So, I really want to give the message to these kids. That falling asleep is a natural process that you already know how to do. “And so we’re going to work on letting you do what your body and your brain already know how to do, you know? You don’t have to tell your heart to beat. Your heart just goes about beating. You don’t have to tell your toenails to grow. Your body knows how to do these things. So, when you go down for sleep at night, we just have to remind you that your body knows how to do this.”

So, Mom, you give that little talk. And then you say, “What I’m going to do is I’m going to have this nice routine with you. We’re going to read a book. I’ll rub your back for a few minutes. And then I’m going to go away. And I’m going to come back every…Now, depending on how old your child is. If your child is 5, little, little four-year-old, it might be five minutes. If it’s an older child, then it might be 10 minutes. “I’m going to come back every (fill-in-the-blank) minutes. And I’m just going to stand at the door, and I’m just going to check in and see how you’re doing.”

Now you may not say anything, you don’t want to go back into the room. You don’t want to reengage and do the whole ritual over again. But you just want to let them know you’re there. Because a lot of times when we’re helping kids learn how to fall asleep, one of the things that parents push back against (and I agree with the pushing back against this) is that they are worried that their child is going to feel like you are rejecting them or abandoning them. And we never want a little child to feel that way.

So, you say, “I’m going to come back and check and just all keep coming back for as long as I need to. Your job is to stay in bed and let your body and your brain do what it knows how to do. And I’m just going to come back and check.” This technique has been very, very successful.

Want to try this with your kids?

kids sleep meditation and hypnosis script
Download this pdf file for you to share this sleep hypnosis script with your kid during your bedtime routine.

How to get kids to sleep in their own bed

And one of the things that I think makes it successful compared to some of the other things that I hear all the time, like, you’re going to sit, you’re going to get out of the bed, and you’re going to sit in the chair, and then you’re going to move the chair another two feet toward the door. And then you’re going to move the chair another two feet towards the door. And then you’re going to sit outside the bedroom door in the chair. That will go very well, because your child wants to be able to hear you and, or, see you. As soon as you try and make that next step… so, you’re going to go downstairs and do the dishes or you’re going to go into your own bedroom, they’re going to reject that. That’s going to be the place where they’re going to say, “Nope, all bets are off.”

So, you see, you think you’re making progress. We’re going from two feet to four feet to outside the door, you’re not really making all that much progress, because they’re still keeping an eye on you, and they can hear you and know you’re there. So, you want to set it up that you’re going to come back and check so that they know that you’re still around, that they know that you are checking in on them, that they don’t feel abandoned, they feel loved and cared about.

That’s what we want our little people to feel and then being able to let her stay in her bed and initiate sleep herself. If she gets up during the night and comes into the bed, if you wake up, you got to take her back into the bed, and you’ve got to do that. Same process.

The problem with little kids sometimes is they learn how to get up and sneak into the bed and they’re very stealth. And so, you don’t know that they were there. In which case, so be it. That’s not the end of the world unless they’re 13 years old. But the problem you’re talking about this mom is talking about is that she’s not getting enough sleep, and that she’s waking up her older sister in the bed. You want to do the front-loading, I call it, so she knows what the plan is.

And then the other thing that you can do with kids— this is not a problem at all with little kids— is have them have things in their bed that if they wake up that they can occupy themselves. So, it’s totally fine if you’re trying to get a kid to learn how to stay in their bed and sleep in their bed and not wake up the whole family. It is okay for them to have a little flashlight. It’s okay for them to have a little storybook or two. It’s okay for them to have a coloring book. Nothing on a screen. You don’t wake up and open your iPad, but that’s the technique that I would use.

The importance of bedtime routine consistency

And you have to be patient with it. But the key to this is consistency. So back in bed, she goes back in bed she goes, and you of course have to be vanilla ice cream as tired as you may be. Under normal circumstances will we have to get up for work or they have to get up for school.

Don’t start doing this on a Tuesday night. Start doing it on a Friday night so you’ve got the weekend. So, you give yourself a little bit of leeway with that process. Do the front loading, explain the plan, put things for her to occupy herself in her bed and be consistent. And I think you’re going to make some progress.

Why the Bedtime Routine is So Hard on Parents

Robin Hutson  11:40 

Most families, even if they have children who have a functional sleep pattern, are just spent by bedtime, and parents dread the routine. We are completely tapped out of our resources. So, to just try any strategy at that point I think is really hard. And I think that they probably have to make a plan and really commit to it at noon that day that that’s what they’re going to do that night. As 8:30 rolls around, you start making pacts with Rumpelstiltskin, just to get sleep.

Lynn Lyons  12:12 

And I think I think that’s a very good point you bring up, Robin, is that if you have two parents in the home, and if you can support each other through this, it’s really, really helpful.

So, when you come up with a plan, make sure that both of you agree to the plan because you are going to get nowhere if one parent has one idea about how it’s going to go, and the other parent has the other idea about how it’s going to go. I had one parent say, “I cannot do this.” And so, I have to hand it over to the other parent, and I’m just going to go in I just can’t be a part of this because I’m going to screw it up. I just don’t have the wherewithal or the patience at 830 at night to deal with this. And that was just an agreement they made, and it worked out fine.

Bedtime Routine Hacks

The Mommy Fruit Scale

My friend, Christine, she had “the fruit scale,” and she would let her kids know where she was on the fruit scale based on how much energy she had (as a mom) at the end of the day. And the fruit scale also was dependent upon whether or not they were cooperative.

So when it was time to go into bed, and they wanted to have their stories read, and they wanted her to use her great voices, and to be really into reading the story, if they had taken a really long time, or if they had not cooperated, she would say she was a grape on the mommy fruit scale. And then she would read the book really flat.

They’d be like, “Mommy, Mommy, you’re not doing the characters correctly.” And she would say, “I know, but it took us so long to get to this point that that I’m a grape on the fruit scale.” And then, you know, maybe she would get back up to a cantaloupe, and when things went well, she was a watermelon.

So, it really is fine to let your kids know how mom is feeling with her older kids, but it’s okay to let your little kids know, too. I used to say to my kids, “I know I’m really low on mommy gas; I am just about empty. So, if you want me to be able to do this with you at bedtime, we better get to work because I’m about out of gas.” It’s really okay to let kids know, to be to be real with them in a way that that lets them understand that you’re a human being, and this is not going to go on until 11 o’clock at night.

The reason bedtime is hard is because it’s at the end of the day.

Tweens, Teens, and No Bedtime Routine

How many hours of sleep do teens need?

So, the other issue that comes up a lot with bedtime, and it’s certainly coming up a lot now during this pandemic, is dealing with teens and bedtime. How much sleep they should get?

And whether or not we should let them stay up later when they don’t have to get up early for school and whether or not we should let them be able to be on screens more than usual because of what’s going on now.

And so, we really have to be a little bit more flexible with that, I think. But that said, it is important for you to have discussions with your teens about what your boundaries are and what their responsibilities are for getting enough sleep.

“Well, what’s the right bedtime for a teen to get up?” Somebody asked me in a webinar I was doing the other day. “When should we make sure our teens are awake in the morning? What’s the time they should get out of bed?”

I’m not going to be that rigid about that. But I do think that you should pay attention with your teens. I don’t think that any teenager at this point should be staying up until two or three or four in the morning and then sleeping until 12 or one in the afternoon.

Because the reason that I don’t think that’s a good idea is because we are diurnal creatures. We’re not nocturnal. And when you stay up all night and sleep well into the day, our brains get screwed up in terms of the signaling of light and sunshine and all of that stuff. So, make it reasonable.

How much sleep should teens get during school?

We want them to get at least eight hours of sleep a night. And some would say even nine or 10. It’s okay if they’re going to bed at 10, 11, or 12, I think, as a teenager during all of this because they don’t (most of them don’t) have to get up at six o’clock for school anymore. But make sure that you have a discussion with them about being up in the morning.

And if you want me to give you a number, I’ll give you a number. I think that if a teen is going to school, if they’re participating in online schooling during this time, during the week, I think they should be up by nine. Most schools are requiring kids to engage in something before those hours, but I think that’s a reasonable schedule for a teenager to be on.

I also have pretty strong feelings particularly with younger teens. So, if we’re talking about 11, 12, 13, 14— but even into 15— is having phones in their bedroom, the research is pretty clear. And I’ve talked about this a gazillion times.

Devices are the problem

The research is pretty clear that when we have our phones in our rooms, that interrupts our sleep. Even when the phone is turned off, there’s a part of our brain that’s paying attention because we’ve gotten kind of attentive— and even addicted— to listening to notifications and sounds coming in on our phone.

So, talk to them about removing the phones from their bedroom. Some of you are listening and you’re saying like, “Oh, my God, that is going to be World War III in my house during this time, if I tell them that they can have their phones in their bedroom.”

Negotiate, have a discussion, don’t come in as the authoritarian and start laying down the law, particularly if you’ve never laid down the law before. This is the price you are going to pay now is that you gave your kid a phone at 12, but she’s got it in her room, now, at 15, you can’t go in and say “All right, new sheriff in town.” Have a discussion about it, and work through it.

What age should a teenager be in charge of their sleep schedule? Again, weird times now because we don’t have this requirement of getting up in the morning. But I would say by the time that they are heading into their senior year in high school, that you’re going to give them the autonomy to determine when they need to be to bed.

One of the things that’s really important at the other end of that is they have to be responsible for getting themselves up in the morning.  By the time that they are — even earlier than this —by the time that they’re like 15, at least by 15. I really feel like they should be capable of waking themselves up in the morning, getting themselves out of bed without you being the human alarm and the human snooze button.

So one of the deals that you can cut with a teenager is if you’re going to be in charge of putting yourself to bed, then you’re also going to be in charge of getting yourself up and that you need to be up by, you know, say you decided that they need to be up by 9 or 10 or whatever based on this pandemic stuff.

It’s different when school’s in session, of course, and then hold them to that and have conversations with them. They can negotiate that with you.

Because letting kids stay up till three in the morning and sleep till noon, as we were talking about, in the fourth episode wasn’t, Robin? About getting back to the new normal? That is not going to go well, when things… when we start to resume a more, a more regular schedule,

Robin Hutson  19:28 

These habits are going to make it harder for us as we transition back to structure. So, it’s important to still keep some.

 What do you say to the parents who discover that their teenager’s still up at 2am when they went up to go to the bathroom or something, or you know, they notice that and they’re still too young for that? They’re 11, 12, 13, 14. Do you feel like you can say anything? Because you can’t make someone go to sleep once they’re that age, can you?

Lynn Lyons  19:58 

No, you can’t you can’t make anybody go to sleep; you can’t make them go to sleep. I think that then… Here’s what I would do with that. And I’ve been in this situation, actually. I wouldn’t say anything at that time. So, if you get up to go to the bathroom, I wouldn’t say anything at night.

Two in the morning is not the time when you want to get into a battle with your child. So, make a note of it; go back to sleep. And then the next day, say, “I saw that you were up at two in the morning. That doesn’t work. That’s not a reasonable bedtime.”

I always use metaphors and analogies, “Just as if you were a little kid and I woke up and you were sitting out on the front lawn at midnight, I would also decide that that was not an appropriate thing to be happening. So, let’s figure out how we can come up with a way that you can turn off your light at a reasonable hour, and then wake up at a reasonable hour.”

And again, if the phone is the issue, which if you’ve got a 15-year-old who’s up at two in the morning, it’s generally because they’re on their phone. But most of the time, I would say 90% of the time these days, if you’ve got a kid up to the wee hours of the morning, it’s because they’re on a device. So, have that conversation with him. Just don’t have it at two in the morning.

Robin Hutson  21:09 

There are a couple of things I’ve heard for other families who have teenage children that have managed their screens well. I know one family that has several children, and they have a charging station downstairs. Everyone’s laptops and phones go there overnight in order to get charged, and that creates a habit where phones don’t go upstairs. That’s worked.

And then in our household I’ve referenced before we have a Wi Fi control device (coupon below). So, Wi Fi simply goes off on devices at 10pm. And if we have kids staying up late, they are drawing or reading at least and they’re not on their screens.

Here’s the WiFI device we use in our household to manage screen time. Use our affiliate link for $20 off.

Lynn Lyons  21:48 

Yeah, those are great ideas. And, and just to sort of emphasize, you know, you, as adult—and we’ll talk about adult sleep in a moment— but adults shouldn’t have those devices in their rooms, either. And I know that’s hard if you are having trouble sleeping, and that’s one of the things, too, is why I don’t have my phone in my room very often.

But I think if you’re having difficulty sleeping, you’ve got to pay attention to the impact the devices have. I love that family charging station. So that’s a really good idea.

Robin Hutson  22:17 

I think the trick right now, I wouldn’t say that having a device as an adult in my bedroom had been a problem before. I would say that the danger right now is if you wake up in the middle of the night, or before you go to bed, we have to be particularly sensitive about the news right now.

Lynn Lyons  22:35 

Yes.

Sleep Issues Kids

News as a Sleep Disruptor

Robin Hutson  22:35 

And that actually reminds me of another listener question that you might want to talk about where one of the listeners has a fourth grader who’s suddenly listening to the news 24/7 and before, wasn’t a news consumer. And so, there are lots of night wakings. and I have a feeling you have a lot to say about that.

Lynn Lyons  22:54 

Yeah. And I have a feeling that, you know, that everyone knows what I’m going to say about it too, because at this point, we really have to make sure that our kids aren’t overexposed to the news.

I feel like the news falls into a few categories right now. It’s either redundant. So, we’ve heard all this before, or it’s contradictory. And then every once in a while, they throw in something alarming. And so, kids are having a really hard time processing all of this stuff that’s going on. We’re having a hard time processing it.

And here we go back to this whole managing uncertainty. If your kids are marinating in current media, in the news, if you’re talking about it, just like Robin was saying, that people are having weird dreams. Kids are absorbing all of this. And it is impacting their sleep.

Their routines are pretty messed up right now because of all that’s going on. They’re missing their friends. They’re worrying about what they’re going to do this summer. All of that really makes nighttime waking much more likely.

So, Mom, I wouldn’t be worried that he’s waking up in the night as sort of a “what’s wrong with him?” It’s, again, one of these situations where that’s a response that is a normal and expected response in an abnormal situation.

But cut off the news and pay attention to what you’re listening to and what he’s hearing. Give him a break from this, so his little brain can shut down and not have to be processing all of this grown up information when he’s supposed to be sleeping. I think the crabbiness, the negative attitude, I think all of that just has to do with the fact that they don’t really know which end is up right now.

So, talk to him about it. Make sure it the other thing, too, is that if this little guy, a fourth grader, is not active right now, bump up the physical activity. So, make sure that he’s outside, make sure that he’s moving around so that he’s physically tired. That’s going to calm his brain down, too.

But get him away from the media as much as possible, and get you away from the media, too. There’s really no reason for you or for him or for any of the kids in your family to have to stay abreast of all of the minutiae of what’s going on.

Robin Hutson  25:03 

I do think the way to sort of help frame current events positively is to take advantage of the positive stories and be conscious of sharing those.

Lynn Lyons  25:13 

Yes.

Robin Hutson  25:13 

With your kids who are old enough to understand what’s going on. And then we love Some Good News with John Krasinski.

Lynn Lyons  25:19 

I know, isn’t that so good. He’s so great. And it’s just making us laugh. It’s just continuing to bring humor and joy. And I love that idea of you talking about what science is doing, how people are being creative, how people are helping each other.

I think at this point, it’s getting hard. I think we are moving into this angry, irritated phase. So, we remember we were in that anxious panicky phase, and then we were in kind of the depressed like, phase. And I think now that, you know, like, there’s this restlessness, so you’re exactly right, is that we want to keep modeling for our kids that there are people doing good work, there are people thinking and creating and keeping that positive energy flow. Because it’s so easy to go down the other path.

Help for Mom and Dad’s Sleep

So just in the few minutes we have left, I’ve gotten some questions about adult sleep issues. And I can certainly talk a lot about this. But let me just give you quickly my go-to strategy for falling asleep, particularly if you wake up in the middle of the night and your brain starts going.

Stop Ruminating

That’s called ruminating and is what happens if you have difficulty falling asleep at first at night. That tends to be more anxiety related. It’s because you get into bed, and things are quiet, and you start doing some problem solving at a time when you don’t really need to do problem solving. Or you start ruminating about things that happened. It’s not the time to do it.

What we want to do is you want to keep your brain, your cognitive functioning, just busy enough. So that as I was saying with the little kids, your brain and your body can do what it knows how to do, because you know how to fall asleep. You don’t have to teach yourself how to fall asleep.

Try the ABC Game

So, the ABC game you pick a topic, it might be dog breeds, it might be cities in the United States, it might be Harry Potter characters, and might be professional baseball players. And you just go through the alphabet. So, if we do dog breeds: A, Alaskan Malamute, B, Basset Hound, C Collie, and you just move through the alphabet.

If you get to a letter that you can’t think of anything, you spend about three to five seconds trying to come up with something, and then you just move on. And your brain—the cool thing about it is— your brain is busy enough; you can’t really ruminate when you’re trying to come up with a dog that begins with the letter F. So, it’s enough to keep you busy.

And the other thing that happens— and this is what happens to me and it’ll happen to you— is that your brain begins to associate the ABC game with falling asleep. So, what happens to me at this point is that I come up with a topic, and then I fall asleep. I never even get to the letter A.

You can also start with a letter M if you want, you know, if you get sick of starting with A. It doesn’t matter what letter you start with. If you finish the alphabet, and you’re still awake, just start over. You just let your body do what it needs to do while your brain gets a little used to it.

This is funny. You know how I do sleep tapes for people and recordings? I always start my recordings and I always say— So, say I was doing one for you, Robin. I say, “Okay, Robin,” and I had somebody who said all they had to do is hear me say, “Okay, Robin,” and fall asleep.

So, it does become this Pavlovian thing. Your body knows what to do. Let’s just get your busy brain out of the way.

Goodbye For Now

We have come to the end of another episode. And here we are still in the pandemic. I think there’s going to be some interesting and confusing times ahead as we sort all this out.

So, remember where your worry loves to zoom into the future. It loves to go way far ahead and try and answer questions and create certainty and tell stories. No need to do that right now. Pull it back. Stay here as much as you can.

As always, Robin and I want these podcasts to be filled with opportunities for you to both learn things to feel validated as parents because we know it’s such a hard job in the best of circumstances and for you to remember that this is not about perfection, it’s about connection.

So, use these moments listening to this as your own retreat, and certainly take care of yourself as you go through your busy days with your kids.

Please join the Facebook group for the podcast if you want to submit topics for us to discuss in future episodes, make sure that you share this podcast with any parenting groups.

Robin Hutson  29:41 

And for all parents who are approaching bedtime again tonight, just remember that there are several other parents right there with you struggling for their vanilla ice cream face.

Lynn Lyons  29:51 

So true.

Robin Hutson  29:52 

Just trying to get some sleep, too. You’re not alone.

Lynn Lyons  29:54 

We’re all there with you as the sun goes down.

Robin Hutson  29:58 

Don’t forget your sleep script on the website.

Lynn Lyons  29:54 

Thanks for being with us.

Robin Hutson  29:58 

Nice to see, Lynn.

Lynn Lyons  30:00 

Bye, Robin. Bye everybody.

Bedtime Sleep Meditation For Kids

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