| Sleep difficulties is one of the most common complaint | | | | graphics. This is helpful for all children whenever they |
| of parents. While some lack of sleep is to be | | | | are learning a routine, but especially for pre-schoolers |
| expected when raising children, there are ways to | | | | and those with special needs. |
| promote a good nights sleep. Here are some yoga tips | | | | 4. Be Content - Practice santosha (contentment) one |
| to creating a bedtime routine that will lead to a restful | | | | of the yoga niyamas (observances) by learning to be |
| sleep for children and parents alike. | | | | happy with who you are, where you are, and with |
| | | | what you have. Encourage the attitude of what you |
| 1. Reduce Stimulus - Children need a winding down | | | | have is enough and that there is satisfaction and |
| period before hitting the hay. In order to maximize a | | | | happiness to be found in each day. Five Good |
| restful sleep begin about an hour before bed to reduce | | | | Moments is a simple gratitude game you can play daily |
| sensory stimulus. In yoga this is called pratyahara (the | | | | with your children to develop a thankful heart and mind. |
| 5th limb of Yoga according to the Yoga Sutras by | | | | 5. Practice Pranayama - Yogic breathing techniques |
| Patanjali). Take away video games, turn the TV off, | | | | are extremely effective at reducing stress and anxiety |
| lower the lights, introduce soothing music or the | | | | which often hit children as they are laying in bed |
| blessed sound of silence. The body will transition from | | | | waiting to fall asleep. Swimming Stuffies and Take 5 |
| activity to inactivity beautifully when given time to | | | | are wonderful breathing exercises that help connect |
| adjust and flow smoothly into relaxation. | | | | the mind and body. Even very young children can |
| 2. Connect - Taking time to connect with your mind | | | | develop breath awareness and practice these safe |
| and body is essential to health and wellness even for | | | | and simple techniques before drifting off to sleep. |
| little ones. Encourage your children to do some | | | | Be sure to allow sufficient time (about an hour) in order |
| restorative yoga poses such as child's pose, ragdoll, | | | | not to rush your children as they transition from the |
| hero's pose and gentle twists to get the kinks out and | | | | days activities to calm relaxation. Speak in a calm tone |
| reduce muscular strains and stresses from the days | | | | of voice and provide 2-5 minute warnings whenever |
| activities. Also, be sure to take time to connect with | | | | an activity will change ("In five minutes you will need to |
| one another. Read a story together, chat about the | | | | put away your toys and get into PJ's."). Most |
| day, share your lives, concerns, hopes and simply | | | | importantly love your children. Use the time before bed |
| enjoy one an-others company. | | | | to demonstrate daily how important they are to you. |
| 3. Establish a Routine - Children thrive on predictability | | | | Remember it takes time to create a routine and fine |
| and structure. In yogic terms this is called tapas | | | | tune it to your personal needs. Stick with it and you will |
| (self-discipline). Establish an order of events (1. cleanup, | | | | create a better sleep environment, manage stress and |
| 2. bedtime snack, 3. brush teeth, 4. yoga b4 bed, 5. | | | | anxiety, as well as calm and nurture yourself and your |
| read together, etc.). Create a chart with easy to follow | | | | loved ones. |