Simple Tools to Help Kids Fall Asleep

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With the new school year underway for most kids, there are plenty of exciting new friends, activities, and experiences to look forward to. But all that excitement can also make it harder for kids to calm their minds and settle down at bedtime. If you’re struggling to help your child wind down and fall asleep, these simple tools can help.

  • Consistency is key. Try to keep the same bedtime and wake-up time every day, including weekends when possible.
  • Create a relaxing routine that helps your child slow down before bed. This might include a bath, reading a book, quiet music, or a few minutes of talking about the day.
  • Make the bedroom a place for sleep. Keep it dark, quiet, and comfortable, and keep phones, tablets, TVs, and other electronics out of the sleep environment.
  • Other helpful habits include getting regular physical activity during the day, avoiding caffeine, and avoiding large meals close to bedtime.

Fun Ways to Help a Busy Mind Wind Down

Sometimes kids are tired but their minds are still busy. These simple activities give the brain something calm and repetitive to focus on.

Count Sheep—With a Twist

Have your child imagine animals jumping over a fence while counting backward from 100. If they lose track, simply start again. You can make it more fun by imagining unicorns jumping over rainbows, squirrels climbing trees, or other silly scenes.

Try the Rainbow Method

Pick a color and slowly name five things that are that color. For example: “red apple, red balloon, red fire truck…” Then move to another color. For a longer activity, try moving through the alphabet instead.

Count Backward by Threes

Start at 100 and count backward: 100, 97, 94, 91… This takes just enough concentration to distract the brain from racing thoughts without being too stimulating.

Help the Body Relax

Starting with the toes, have your child imagine each part of their body becoming heavy, warm, and relaxed. Slowly work your way up the body toward the head. This is a simple, kid-friendly relaxation exercise.

There Is No Magic Trick

There isn’t one trick that will make every child fall asleep right away. These activities work by helping children relax and giving their minds something gentle and repetitive to focus on.

The most important tools are a consistent schedule, a calming bedtime routine, and a sleep-friendly environment. Start practicing these habits before the school year gets busy so your child can ease into a healthy sleep routine.

Ongoing sleep problems can sometimes be a sign of an underlying sleep disorder. If your child continues to have trouble falling asleep, snores heavily, wakes frequently during the night, or is unusually tired during the day, talk with your NOAH provider.