Does Mindfulness Help With Sleep?

child sleep and mindfulness

As a pediatric sleep consultant, I’ve made it my mission to help parents achieve the dream of peaceful nights and well-rested children. In my journey, I’ve found that mindfulness is a powerful ally in this quest. This isn’t just a trend; it’s backed by science, and it can transform your child’s sleep patterns.

The Science Behind Mindfulness

The buzz around mindfulness is more than just a passing fad. Scientific research supports its effectiveness, especially when it comes to improving sleep in children. Studies have shown that mindfulness can reduce bedtime resistance, enhance the quality of sleep, and contribute to overall emotional well-being. It’s not about fluffy metaphors; it’s about concrete results.

From a Consultant’s Perspective

From my experience as a pediatric sleep consultant, I can vouch for the value of mindfulness. It’s not an abstract concept but a practical tool in my toolkit. I’ve witnessed firsthand how it can transform bedtime struggles into peaceful, restful nights for families I’ve worked with. It’s not a quick fix, but a sustainable approach to improving children’s sleep patterns.

Ways Mindfulness Enhances Children’s Sleep

Now, let’s get practical. Here are some actionable ways in which you can incorporate mindfulness into your child’s bedtime routine:

  1. Breathing Exercises: Teach your child simple deep breathing techniques. Slow, deep breaths can calm their mind and signal that it’s time to sleep. I love using their hand or mine to help focus on the breathing. You put your hand up, palm facing them, and gently guide their finger up and down each of your fingers for 5 nice steady breaths. Or you could teach “fiddle fingers” Which is when they put their finger tips together as if they are holding a small ball, and tap each set of fingers together 5 times, slowly, from thumbs to pinkies.
  2. Mindful Bedtime Routine: Create a bedtime routine that’s centered on the present moment. Encourage your child to focus on the activities at hand, whether it’s brushing teeth, reading a story, or savoring a warm cup of milk.
  3. Addressing Worries: Bedtime worries can be common for children. Use mindfulness to help your child acknowledge and manage these concerns. Create a safe space for them to express their fears and find comfort.
  4. Reducing Screen Time: Minimize screen time before bedtime. Instead, engage in activities that promote mindfulness, such as using Zenimal or other calming tools. This transition can help children relax and prepare for sleep.


Zenimal: Mindfulness Without Screens: I’d like to introduce you to a product I love called “Zenimal.” It’s a wonderful tool that allows children to access mindfulness practices without the need for screens. Zenimal offers a collection of soothing, meditations that encourage mindfulness and relaxation. Zenimal can be a valuable addition to your child’s bedtime routine. Use code ITSTIMETOSLEEP for 10% off!

A Mindfulness Coach can be so helpful in giving children a strong sense of self. A mindfulness coach like Michelle Cox is a wonderful resource! Often we have a hard time knowing how to express ourselves as parents. It is challenging to teach a little one how their brain works, how to treat others, and how to treat themselves. Children are so good at learning by example, they watch our every move as parents, and do and say what we do and say. If we’re being honest, we don’t always do or say the right thing. And often our kids don’t want us to be forever teaching them lessons. Mindfulness coaches are a really beautiful way to create a healthy and safe environment for learning these beautiful empowerment skills.


In the pursuit of well-rested children and peaceful nights, mindfulness is a valuable tool. Embrace these practices and open the door to a future of restful nights and happier mornings. As a pediatric sleep consultant, I believe in the power of mindfulness, and I’m here to support you in your journey.

Remember, it’s not about perfection but progress. Embrace mindfulness, and your child’s sleep patterns can transform in ways you never thought possible.

I’d love to hear from you to help you establish healthy sleep in your home! I share these blog posts to give you a head start, but there is so much value in having a 1:1 consultation with me. Where I can help and encourage you towards the best sleep possible for your home. Please send me an email today!





Does Mindfulness Help With Sleep?

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