Why Sleep Meditation Works for Kids and How to Try It

Many families' evening routine goes something like this: Bath, brushing teeth, books, and bed. Emphasis on "bed." But, occasionally, kids will fight bedtime, and that's where "sleep meditation" or "bedtime meditation" techniques sound really attractive.

Designed to help kids relax and drift comfortably off to sleep, kids' sleep meditation encourages the brain frequencies known as the "alpha state." According to researchers, alpha brain waves are the dominant electrical rhythm when you are at rest. They are associated with states of calm and relaxation.

But should you start a sleep meditation practice with your little one? And if so, how? Read on to learn how to use kids' sleep meditation with your family.

How To Start a Sleep Meditation Practice With Your Kids

Is sleep meditation right for kids? "The short answer is, 'Yes!'" says Cory Cochiolo, a meditation expert, hypnotherapist, and author of Bedtime Meditations for Kids: Quick, Calming Exercises to Help Kids Get to Sleep. Children's needs are no different than adults' needs in many ways, she says.

"At bedtime especially, they have a fundamental need to feel safe and comfortable, to feel happy, to not be worried about anything, to feel loved. The key with any meditation practice is to try to create a warm, loving environment that they've participated in," she says.

This is sometimes easier said than done. "When my own daughters were young, I was pretty militant," confesses Cochiolo. "I was big on routine, which kids need and love, but also on timelines and other organizing factors, like having their beds or rooms set up a certain way. What I've learned is that kids invest in and trust a routine most when they've participated in making it."

Want to give kids' sleep meditation a try? Use these expert tips as a guide for setting your toddler or preschooler up for sleep meditation success.

Give your child a say in their bedtime setting

Within reason, says Cochiolo, let your child choose their bedtime companions such as toys, pillows, or even the color and texture of the sheets or blankets on their beds.

These little choices may not seem like a big deal, but kids have no say over so many things in life. So, when they can have some control over their space, it can help them feel happier and maybe, in turn, a bit more relaxed.

The key is to stick to offering choices that are acceptable to you. So, for example, if taking electronic toys to bed is off the table, offer them the choice of two toy options that are.

Encourage your kid to make up a story

"The brain loves a story, and children this age are naturally curious to follow a story to its end," says Cochiolo. "But instead of insisting on a book or limiting choices to printed books, ask instead, 'Would you prefer a book? Or would you like me to make up a story?'" Some kids may find it more relaxing and fun to create their own story.

The cool thing is that studies have found that creativity is heightened during the alpha brain wave state. So, your kid may be more motivated to develop their own story as they wind down for kids' sleep meditation.

Choose a voice your child finds soothing

Maybe it's your voice (yay!), but maybe it's not, explains Cochiolo. If you're streaming a guided meditation, have your child help you choose.

"The kids who give me feedback on my web content are really good about telling me when something sounds creepy," says Cochiolo. Maybe the music isn't right for them. Or an unfamiliar accent requires too much concentration.

Listen for opportunities to make your voice more hushed or slow down the pacing of your words. These are natural cues for the body to do the same, drifting toward sleep.

Don't give up if meditation feels hard at first

Change is hard! Don't give up if your child resists, says Cochiolo. "If it's just not working to ease into meditation at bedtime, sit down with your child at other times and have it be something that's fun."

Also, keep time in mind. Consider whether you're asking your child to engage in meditation for too long. Consider building your kid's sleep meditation practice by starting with about one minute for each year of age. As your child gets better at it, you can gradually lengthen the time. The American Academy of Pediatrics (AAP) recommends the following time limits for kids meditation:

• Preschoolers: A few minutes
• Grade school age: Up to 10 minutes
• Teens: 5 to 45 minutes

Another trick is to have a guided meditation playing throughout your child's bedtime routine, so it becomes the soundtrack for comfort and safety. "Don't make a big deal of it—just leave it playing, and they'll get used to it."

Practice your gratitude and give compliments

One of Cochiolo's favorite activities is the Reassurance Game. "When you're snuggled in, take turns with your child giving heartfelt compliments." For example, (parent to child): "I think you are so smart. You are good at asking questions." (Child, addressing parent): "I think you're so loving."

This works for a lot of reasons. Genuine compliments offer lots of benefits, including:

• Building relationships
• Improving communication
• Motivating people
• Boosting self-esteem and self-confidence

The goal, says Cochiolo, is to "fill up your child's cup of love so they can relax and fall asleep in the comfort of being understood and accepted."

Kids' Sleep Meditation Apps to Try

Here are two of our favorite free kids sleep meditation apps to get you started:

• Cory's Conscious Living: This YouTube channel contains 500 meditations for children, is vetted by kids, and is organized around recurring characters and themes.
• New Horizons Meditation and Sleep Stories: This YouTube channel and app for children and adults is full of guided meditations to aid sleep.