Exercises To Help Your Kids Sleep Better


Kids and sleep just don’t seem to get along no matter how hard you try. As soon as bedtime hits they’re up and ready to play as energetically as they have been all day.

Introducing a regular bedtime routine consisting of some helpful, relaxing exercises can make all the difference to the quality of their sleep.

Depending on their age, kids need different amounts of sleep. Here’s a general guide to help you know:

  • < 5 years: 11+ hours
  • 5 – 9 years: 10 – 11 hours
  • 9 < years: 8 – 10 hours

Certain exercises and yoga poses have been proven to calm the mind and relax the body.

Here are some relaxing poses and exercises you can use to help your child get off to the land of nod. Using a chant to supplement these poses is also beneficial.

1 – Five-Pointed Star Pose

Standing on a warm mat or area of the floor, the child needs to press down through their feet and spread their arms out wide to create a star-fish shape.

This pose helps to lengthen the spine, limbs and neck as well as improve circulation throughout the body and help with restful breathing in the night.

2 – Ladybug Pose

Get the child to bend at the knees and roll their shoulders back whilst pressing their palms together.

They should be able to sit comfortably into a deep squat with a flat back and knees out.

This pose helps to open the hip flexors and settle the mind for the night ahead.


Allowing the hips to sink to the floor with the child’s eyes closed aids restful thoughts and a calming sensation all over the body.

3 – Child’s Pose

Start by kneeling on the heels with a straight back and take some deep breaths. Then, bend at the hips to fold forward and stretch the arms out in front of you.

Allow the torso to sink between the thighs and make sure the child can feel the stretch in their lower back, hips and thighs.

This pose is known for it’s relaxing qualities and calming effects. Many adults use this pose to de-stress, recenter their mind and relieve tension all over the body.

kids-sleeping-patternsAs well as these exercises, a warm bath, relaxing music and reading a book can all help a child reach restful sleep.

It’s also important to keep any screens with artificial lighting away from the child’s vision.

The blue light present in these devices can trick the mind into thinking it’s the day time and therefore wake them up.

Instead, light the room with soft lighting such as candles or amber coloured lights to help the child drift off.

Make sure to avoid any and all fizzy drinks five hours from bedtime as they often contain large amounts of caffeine as well as sugar which will make your kids bounce off the walls.