> For the complete documentation index, see [llms.txt](https://knowledge.theholisticcare.com/llms.txt). Markdown versions of documentation pages are available by appending `.md` to page URLs; this page is available as [Markdown](https://knowledge.theholisticcare.com/knowledge/children-and-parents/sleep-and-bedtime.md).

# Sleep & Bedtime

Simple bedtime mindfulness ideas for children using breathing, body awareness, imagery, and predictable evening routines.

Bedtime mindfulness should be soothing rather than effortful. Useful options include body scans, gentle breathing, calming imagery, gratitude, and slow attention to sounds.

Keep the practice predictable and low-pressure. The aim is to support settling, not to make sleep another task the child must succeed at.

## A simple bedtime sequence

A short routine can include:

1. one or two minutes of slow breathing
2. a brief body scan
3. calming imagery or a familiar guided practice
4. one thing the child appreciated about the day

Keep the sequence predictable and low-stimulation. The aim is to support the transition toward rest, not to force sleep.

Persistent sleep problems may need broader assessment and support beyond mindfulness.

## Related guidance

* [Children & Parents](https://knowledge.theholisticcare.com/knowledge/children-and-parents)
* [Breathing & Calming Practices](https://knowledge.theholisticcare.com/knowledge/children-and-parents/breathing-and-calming-practices)
* [Parent Guidance](https://knowledge.theholisticcare.com/knowledge/children-and-parents/parent-guidance)


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