For many parents, bedtime can feel like a marathon rather than a peaceful winding down of the day. The transition from playtime - and most definitely screen time - to sleep time can trigger anxiety and stress in both parents and children, making bedtime routines a source of frustration for everyone. Quite often, the difficulties at bedtime can be a result of stress and anxiety that they don’t know how to express.
Navigating Anxiety at Bedtime
Navigating anxiety at bedtime can feel like trying to solve a tricky puzzle before falling asleep. Your kids might be thinking about things that have happened at school, or with friends, or they might be worrying about what’s coming up in the week. This worry at bedtime can cause them to feel tense, making it difficult to drift off to sleep.
Helping children manage their anxiety before bed is crucial for promoting a sense of calm and security. By unwinding from screens and embracing calming mindfulness activities before bed, you and your children will connect in a new way, helping to let go of any stress and enjoy your bedtime routine.
Unwinding from Screens
Screens have become an integral part of our daily lives – but they can also disrupt our sleep patterns. The blue light emitted by screens can interfere with the body's production of melatonin, the hormone responsible for regulating sleep.
Encouraging children to unwind from screens at least an hour before bedtime can help signal to the body that it's time to wind down and prepare for sleep. One helpful tip from a parent we recently spoke to is to offer children a compromise on screen time. If they're really insistent on using their screens close to bedtime, you can allow them an additional 15-minute window, but at the cost of reducing their screen time the next day. This can help children understand the importance of limiting screen time before bed while still giving them a bit of flexibility.
During the screen-free time before bed, there are plenty of calming activities children can engage in to help them unwind. They can prepare their book bags for the next day, read a book, take a warm bath, or practice mindfulness exercises like deep breathing. Finding activities that help children relax and quiet their minds can make the transition to bedtime much smoother.
This is a whole topic in of itself, and it’s much easier said than done! We’ll be sure to share some ideas on how you can help your children unwind from their screens over the next few weeks.
Embracing Mindfulness Before Bed
Mindfulness practices before bed can help children (and parents!) relax their minds and bodies, paving the way for a more peaceful transition into sleep. From deep breathing exercises to guided relaxation techniques, mindfulness offers a toolbox of strategies to promote relaxation and ease anxiety.
Practicing mindfulness with your child before bed can also provide them with an opportunity to open up and tell you about any of their stresses from the day, or about any anxieties they may have.
We’ve designed the Stix Remotes so that they do not need to be used with a screen, meaning your kids can take their devices to bed without having to worry about the app working with it. As there are two Stix Remotes, why not practice a Stix activity with them in bed tonight. Connect over a breathing activity, and spend some quality time together without any screens involved.
Don't just take our word for it. Let's hear from parents who have incorporated Stix into their children’s bedtime routines:
“I can notice a shift into calmness, which is amazing. We’ve also had some flair ups of night terrors and anxious thoughts again recently, but now my child now instinctively goes to get our Stix to use” - Emma
"Since introducing Stix before bedtime, our evenings have become a lot easier - they’re part of our routine now. The activities help my son relax and take his mind away from the day, making the transition to sleep smoother for everyone." - Sarah
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