Calming Period

For many, the days are packed with work, classes, activities, outdoor time, meetings, sports and so much more. Running from activity to activity can leave one with high-energy by the end of the day. Returning home, it can be hard to switch gears and quickly prepare for bed; instead you need a calming period. This is true for children and adults alike.

A calming period is not a bedtime routine; it is what you do before a bedtime routine. This thirty to sixty minute period prior to a bedtime routine is to help the body switch gears from go-go-go to slow-slow-slow. The idea is to reduce activity and become more mindful. Here are a few suggestions on how to calm house or a bedroom after a full-day:

  • Shut the blinds & curtains.  As the sun is still peeking through as the night winds-down, it’s important to help the mind and melatonin switch from awake mode to sleep mode.
  • End ALL Electronics.  Turn off the family TV, put away the phone, computer, tablet or video game.  Why?  “They Suppress Melatonin. The blue light emitted by screens on cell phones, computers, tablets, and televisions restrain the production of melatonin, the hormone that controls your sleep/wake cycle or circadian rhythm. Reducing melatonin makes it harder to fall and stay asleep.”  Read more on How Technology Impacts Sleep Quality at
  • Dim the lights or switch to amber light bulbs (again because of melatonin)
  • Turn on relaxing music
  • Engage in aromatherapy
  • Enjoy quiet activities.  Read a book, journal, draw or color, work on a puzzle…
  • Stretch the body or practice Yoga

When you’re hyped up from a long day, it’s hard to switch the body into a restful and peaceful mode.  I find calming the entire house is great preparation for enjoyable bedtime routines and an easier way to sleep.   This time should be enjoyed on an individual basis; every family member may engage in a different activity during the calming period.

As the clock nears the time to begin the bedtime routine, you’re already in a peaceful mood due to the calming period of the home, which will lead to a more relaxed, smooth and enjoyable bedtime routine.  Sweet dreams!

Valerie Birch

Certified Infant & Child Sleep Consultant at Amazing Little Sleeper
Valerie Birch is a Pediatric Sleep Expert for exhausted families who have tried evvvvverything to get their child to sleep.

Through her informative and supportive blog posts and one-on-one help, she’s here to guide your child into restorative naps and peaceful nights - while making you wonder why you didn’t contact her sooner.

When she’s not consulting?You’ll find her hanging with her 2 children, getting her sweat on at the gym or baking and indulging in warm ooey-googey chocolate-chip cookies….hobbies that balance each other out!

Meet Valerie + prepare yourself for Amazing Sleep ahead…
Valerie Birch

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