A kid-friendly bedtime toolkit with calming skills for when sleep feels hard. Includes Dragon Breath, Melting Snowman, Magic Carpet Ride, Soft Landing Words, Brave Ask, a sample bedtime routine, build-your-own wind-down plan, and parent guidance.
My Sleepy Time Plan is designed for kids whose brains feel busy, worried, wiggly, or stuck at bedtime. It teaches named calming skills that are easy to remember and practice, then helps children create their own wind-down routine with support from a grown-up. The goal is not perfect sleep. The goal is helping the brain and body recognize that sleep is coming.
Want parent guidance too? Pair this with Helping Your Child Wind Down for Sleep for a fuller bedtime support set with caregiver strategies, sleep recommendations, and anxiety-informed routines.
BEDTIME CALMING TOOLKIT FOR KIDS
This toolkit gives children playful calming skills and a build-your-own wind-down routine so bedtime feels more predictable, cozy, and doable.
Some nights sleep is hard. That does not mean something is wrong. It means your brain needs a plan.
When Sleep Feels Hard
Explains why bedtime can be difficult when the brain is busy, worried, overstimulated by screens, or full of body energy.
Dragon Breath
A slow breathing skill that uses long exhales to help the heart slow down and the body feel safe.
The Melting Snowman
A progressive muscle relaxation skill that helps kids squeeze and release tension so their body learns what calm feels like.
Magic Carpet Ride
A guided imagery skill where kids picture a calm place and use sensory details to help the body relax.
Soft Landing Words
Cozy phrases like “I am safe. I am cozy. I will sleep soon” that give the brain something gentle to hold.
The Brave Ask
A skill for asking a grown-up for support when the child has tried their tools and still needs help.
Build-Your-Own Wind-Down Routine
Includes a sample routine and a blank routine page so kids and grown-ups can create a predictable bedtime plan together.
This toolkit is a psychoeducational sleep support resource and is not a substitute for pediatric care, sleep medicine evaluation, mental health treatment, occupational therapy, crisis care, or individualized clinical support. If sleep difficulties are persistent, severe, worsening, or connected to nightmares, sleepwalking, snoring, breathing concerns, anxiety, or daytime impairment, consult a pediatrician or licensed professional.