Calming Activities for Kids: 21 Healthy Things to do with Kids at Night

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Ladies, are you constantly on the search for ways to wind down your energetic little ones at the end of the day? As a mom of two HIGH energy boys and a holistic nutritionist, I get it. The struggle is real and I know other mamas have this same struggle. So I decide to compiled a list of 21 calming, screen-free, and healthy activities to do with your kids at night. These kid activities promote wellness and bonding in your family. So, let's dive in, mamas!

First let’s chat about what we should ditch to calm our kiddos down…

To help your kiddos wind down in the evening, you need to limit the sweet treats and drinks. They might seem harmless, but these sugar-filled goodies can cause an energy burst that makes bedtime a tricky. Their focus goes out the window and they will be bouncing off the walls. High sugar intake (like ice cream treats for desserts can even contribute to bed wetting and nightmares in kiddos). But it’s not only the obviously ice cream and sweet treats that can cause your kids to go haywire…Don't forget to watch out for hidden sugars in things like yogurts and fruit juices, too.

You may also want to try switching off the screens a little earlier, say about an hour before bed (OR even ditch them completely if you’re up for it!) That pesky blue light can mess with their sleep hormone, melatonin, and we don't want that, mamas. Plus, I dont know about you, but tantrum and fits are so much more likely to occur when they’ve been watching tv longer than they should. And honestly, we ditched iPads completely from our house because it caused so much drama! Our home is so much calmer without them and I promise your kids will get over it.

Quiet, calming activities can help your kiddos unwind and get ready for bed (or just calm down if they are having a challenging day)

And lastly, help them create a cozy, peaceful space for relaxing and sleep time. This might mean turning down the music or TV, or dimming the lights (or swapping out some lamps with red lights. We do this and everyone in our house is a fan!) as bedtime gets closer.

A Calming Evening for the Kids (& the Parents…)

Creating a calming evening routine for your kids is crucial. It not only ensures they get quality sleep, but it also helps create a stable and secure environment. These activities are designed to be fun, engaging, and calming, with the added bonus of promoting health and well-being.

Reading a Book Together: Dive into the world of "Dragons Love Tacos" or read aloud "The Magic Tree House" series. My boys loved these ones! These books captivate children's imaginations and help them wind down before bedtime. It’s a perfect way to bond and help foster a love of reading in your kiddos no matter their age! I love turning on my outside string lights to set some cozy ambiance and we cuddle under a soft blanket while I read stories. It’s honestly one of my favorite parts of my day!

Practice Gratitude: Encourage your kids to list three things they're grateful for each day. It could be simple things like enjoying their favorite meal, mastering a new trick on their scooter or bike, or spending time with their best friend at school. This simple activity can help create a positive outlook and improve their mental well-being. If they can’t write yet, they can draw a picture!

Listening to Calm Music: Create a playlist with relaxing tunes. It could include popular, soothing songs from Taylor Swift's acoustic versions. This can help relax the kids and prepare them for a good night's sleep.

Drawing or Coloring: I remember getting lost in coloring books for hours as a kid! This quiet activity not only fosters creativity but also helps them transition from the day's activities to a more restful mode.

Deep Breathing Exercises: Teach your kids simple deep breathing techniques using popular children's meditation apps like Headspace Kids. Guided breathing exercises can help them relax, reduce anxiety, and improve focus.

Storytelling: Create imaginative stories together! For instance, you could create a series about the adventures of their favorite toy or an epic quest involving their pets. This fun and engaging activity can be a relaxing way to end the day, stimulating their creativity while helping them wind down.

Guided Meditation: Use child-friendly meditation apps like "Calm Kids" or "Smiling Mind" to guide your children through relaxing visualizations. Picture your child, sitting peacefully, imagining they're floating on a cloud or lying on a beach, helping them to unwind from their day.

Nature Walks: An evening stroll in the garden, park or even around the block can be a calming activity. Make it an adventure, looking for different types of leaves or insects, or even playing a game of 'I spy'. This will not only calm them down, but also instill an appreciation for nature and the world around them.

Yoga for Kids: Yoga is not just for adults. Introduce your children to simple yoga poses like 'tree', 'mountain', and 'child's pose' with child-friendly yoga card decks. Yoga can be a fun way to get them moving in a calm and controlled manner, helping them to unwind from their day.

Puzzle Solving: Puzzles are not only fun but they also help with cognitive development. Choose puzzles that are age-appropriate - whether it's a 50-piece puzzle for your preschooler or a 500-piece puzzle for your older child. This activity can help them transition from their busy day to a more relaxed state while also boosting their problem-solving skills.

Massage: A gentle foot or back massage using lavender-scented lotion can help your child relax and prepare for sleep. Make it a special part of your bedtime routine, perhaps while you chat about their day or read a bedtime story.

Craft Making: Crafts can be a great way to wind down. Maybe it's making friendship bracelets with colorful beads, creating paper lanterns, or painting rocks they've found on your evening walk. Crafting not only helps to calm their minds, but it also allows them to express their creativity.

Stargazing: Do you remember doing this as a child?? And being so amazed? When was the last time you ditched Netflix and just looked at the stars? If you can’t remember that last time, do it tonight with your kiddos! Teach them about the constellations and the beauty of the night sky. Use a simple star chart or an app like "SkyView Lite" to identify different stars and constellations. This can be a quiet, thought-provoking activity that sparks curiosity and a sense of wonder about the universe.

Aromatherapy: Consider setting up a diffuser in their room with calming scents like lavender or chamomile. The soothing fragrances can create a relaxing atmosphere and help them settle down. You can turn this into a routine where they get to choose their favorite scent for the night.

Shadow Puppetry: With just a flashlight and your hands, you can create a world of characters on the wall. This not only stimulates their creative minds but also provides a calm, imaginative activity before sleep. You could even create a mini-theater with different shadow puppet stories each night.

Quiet Board/Card Games: UNO, puzzles, or even a simple game of checkers can create a focused and peaceful environment. You can introduce games that are appropriate for their age and interests. For instance, a game of Candy Land or Connect Four of even Go Fish.

Mindful Coloring: Provide them with mandala or other mindful coloring books. This promotes relaxation through creativity. You could even incorporate this into a nightly routine where they get to color one page every night before bed.

Gentle Stretching: Simple stretches can help relax their muscles and prepare their bodies for sleep. You can make this fun by incorporating animal-themed stretches like the 'cat stretch' or 'butterfly stretch'.

Creating a Dream Journal: Encourage them to write or draw their dreams in a journal. This not only helps them process their thoughts and emotions but also provides a calming activity before sleep. You could even share your own dreams with them, turning it into a nightly exchange of stories.

Origami: Teach them the art of origami. Start with simple shapes like a boat or a butterfly, and gradually move on to more complex creations. This not only helps them improve fine motor skills but also instills patience and precision. Plus, the joy on their faces when they see a flat sheet of paper transform into a 3D shape is priceless!

Herbal Tea Ceremony: Make the ritual of preparing and drinking herbal tea a nightly tradition. Choose kid-friendly flavors like chamomile or rooibos. Let them help in measuring the tea, pouring the hot water, and steeping the tea. As they sip their "grown-up" drink, talk about their day or read a book together. It's a calming ritual that also introduces them to the concept of mindfulness.

Listening to Nature Sounds: Create a calming atmosphere by playing recordings of nature sounds. Choose from gentle rain, rustling leaves, chirping birds, or soothing ocean waves. These sounds can transport them to a peaceful place, away from the hustle and bustle of their day. It's like bringing a piece of the great outdoors right into their bedroom!

Make Beaded Bracelets: This activity is not only calming, but also great for their fine motor skills. Provide them with a selection of colorful beads and string. They can create patterns, sort by color or size, and even make bracelets as gifts for their friends. It's a quiet activity that lets their creativity shine.

How to Nourish Your Kid’s Body and Mind

Incorporating these calming activities into your nightly routine can create a peaceful environment for your kids. But remember, ladies, wellness doesn't stop at just calming activities. A holistic approach to health is crucial. By integrating nutrient-dense foods into your family's daily meals, you're setting the foundation for generational health and wellness. Nutrition can help reduce ADHD and hyperactive tendencies and can help keep your kids focused during the day and sleep throughout the night.

Get on the Waitlist to my new Course!

Do you want to empower your family with knowledge and practical tips to create a home of wellness? Join the waitlist for my new course, Nourished Life. Together we can pass on healthy habits to our kiddos and create generational health.

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