(Because some nights, nobody has the energy for a 20-step ritual.)

Bedtime shouldn’t feel like a wrestling match… but some nights it absolutely does.
If your child transforms into a spinning top the moment you say “bedtime,” you’re in good company — millions of parents search every day for quick ways to help kids slow down.

The good news?
You don’t need a long, complicated routine.
These 5-minute bedtime tricks work beautifully for energetic kids ages 3–9 and help their bodies shift into calm mode fast.

1. One-Minute Stretch + Slow Breath

A tiny bit of movement helps kids release the last burst of energy.

Try this quick flow:

• Reach arms up high

• Wiggle fingers

• Bend forward like a “sleepy sloth”

• Take one slow belly breath

Why it works: It relaxes tight muscles and tells the nervous system it’s time to wind down.

2. Lights Down + One Cozy Object

Dim the lights and let your child pick one comfort object: a teddy, blanket, pillow — whatever feels safe.

Warm, low lighting boosts melatonin and helps the brain switch gears.

3. A 2–3 Minute Soothing Story

Short bedtime stories can calm even the most energetic kids.

These gentle storybooks from Emily’s Playland were created specifically with bedtime in mind:

📘 Theodora the Sloth Goes to a Party
A soft, heartwarming story about slowing down and learning that “showing up matters.”

📘 Benny the Chameleon Who Wanted to Know His True Color
A gentle, reassuring tale about self-esteem and accepting who you are.

📘 Can I Have a Puppy Now?
Light, funny, and perfect for ending the day with a smile.

Parents who are too tired to read (we’ve all been there) can put on a calming video story instead:

🎥 Theodora’s Jungle Journey — YouTube: EmilysPlayland
🎥 Milo the Horse Who Lost His Apples — YouTube: EmilysPlayland

Both are slow-paced, relaxing, and designed to quiet the mind before sleep.

4. The 30-Second “Good Things” Check-In

Ask your child:

👉 “What was one good thing that happened today?”

This micro-ritual:

• builds emotional safety

• ends the day on a positive note

• helps kids fall asleep with a calmer mind

Takes 30 seconds, works like magic.

5. Three Minutes of Gentle Coloring

Coloring is one of the fastest ways to regulate a child’s nervous system.

Let them pick one page from:

• Sunny Day at the Farm

• The Magical Flower Field

• Happy Day at the Zoo

• A Special Day at the Circus

The slow, repetitive movement naturally shifts kids into a calmer state.

The Secret: Keep It Predictable

Kids don’t need a long bedtime routine — they just need a consistent one.

A simple nightly rhythm like this works wonders:

1. Quick stretch

2. Lights down

3. Cozy story

4. Short emotional check-in

5. 3 minutes of coloring (if needed)

It’s short, doable, and helps even high-energy kids settle down.

Looking for More Screen-Free Calm for Kids?

Emily’s Playland is filled with gentle, imaginative activities that help kids slow down:

✨ Storybooks
✨ Coloring books
✨ Card games
✨ Activity books
✨ Printable fun
✨ Bedtime stories on YouTube
✨ Montessori-friendly toys

Explore more at emilysplayland.com and join the world made for kids who just. don’t. stop.