Healthy Bedtime Routine Ideas + Printable Sleep Rewards Chart

I participated in a campaign on behalf of Mom Central Consulting for Zarbee’s Naturals. I received product samples and a promotional item as a thank you for participating.

Last week’s Daylight Savings time change really threw my kids for a loop. It takes everyone, even me, several days to adjust. I’m sure I’m not alone in this problem. Most parents face difficulties getting their children to bed every now and then. I read Dr. Zak’s Nine Steps To a Good Night’s Sleep for tips on healthy bedtime routine ideas. This little booklet comes inside every box of Zarbee’s Naturals Children’s Sleep. Children’s Sleep is a low dose of melatonin, a natural, drug-free sleep aid safe for kids ages 3 and up.

The healthy bedtime routine ideas by Dr. Zak are really helpful. I made sure that we followed all 9 Steps To a Good Night’s Sleep:

• Consistency is Key
• Create a Sleep Friendly Bedroom
• Stick to a Routine
• Go “e” free in the evenings
• Teach How To Sleep
• Going To Sleep is Not a Game
• Know the Numbers
• Brighten the Day and Stay Active
• No Caffeine For Bedtime Snack

Each of these is explained in more detail within the booklet. The one I especially focused on this week was to Brighten the Day and Stay Active. First thing in the morning, I opened up all the windows for natural sunlight and turned on the lights in the house. According to Dr. Zak, early light exposure will result in earlier evening drowsiness.

We played hard! I made sure the kids stayed extra active during the day. Luckily, the weather has been warm and sunny enough for us to spend lots of time outdoors. Daily physical activity will improve children’s ability to fall and stay asleep.  We also stuck with our usual bedtime routine of taking a warm bath and putting on pajamas. And the first four nights after the time change, I gave each child a dose of Children’s Sleep. They were out like a light within 15 minutes of laying down in their beds!

By the fifth night after the time change, I could tell that the kids sleep and wake schedules were adjusted enough so that they didn’t need to take the Children’s Sleep. I will definitely keep a bottle of Children’s Sleep in my medicine cabinet from now on to help ease the transition of time changes.

Over the Christmas holidays last year, I used Zarbee’s Naturals Children’s Sleep to help my preschooler adjust his sleep schedule when my family traveled from our usual Mountain Time Zone to the Central Time Zone. His sleep routine was totally messed up. He was tired, but wouldn’t go to sleep at bedtime. Then he’d wake up early and be super crabby all day long. Something had to be done. I gave him a dose of Children’s Sleep and couldn’t believe how quickly he was able to relax and go to sleep at bedtime. He took Children’s Sleep for just a couple of nights and adjusted quickly to a new sleep/wake pattern.

Dr. Zak created Children’s Sleep to help reset kids’ schedules that have been disrupted by changes in schedule and setting, such as time changes and travel.  Melatonin is a hormone our bodies produce naturally, and has been clinically proven to remedy sleeplessness.  Zarbee’s Naturals Children’s sleep is non-habit forming and doesn’t leave kids feeling groggy the next day.

Zarbee’s Naturals Children’s Sleep is Gluten, drug and dairy free. Each bottle contains 30 grape-flavored chewable tablets.

Does your child need a little help to get back on a healthy bedtime schedule? Dr. Zak created the printable Zarbee’s Bedtime Chart to help! It would be perfect to use every day with stickers to track your child’s progress.

Shop Zarbee’s and Save with Promo Code!

Shop online at www.zarbees.com and save with this Zarbee’s Naturals coupon code for $1.50 off Zarbee’s Naturals Children’s Sleep (and free shipping on all orders over $10). Use code: zarbeessleep at checkout.

How do you deal with sleep disruptions due to travel and time changes? Could Children’s Sleep give you the extra help you need to reset your child’s schedule? What is your child’s bedtime routine?