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You are here: Home / For Kids / Healthy Bedtime Routine Ideas + Printable Sleep Rewards Chart

Healthy Bedtime Routine Ideas + Printable Sleep Rewards Chart

March 17, 2014 by Nicole 24 Comments

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.

Zarbee's Naturals Sleep #MC

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.

zarbee's bedtime chart

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? 

Filed Under: For Kids, Health Tagged With: #SleepWeek, Bedtime Routines, children's, Childrens Sleep, Melatonin, Natural Sleep Aid, Zarbee's Naturals

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Reader Interactions

Comments

  1. Tammi @ My Organized Chaos says

    March 17, 2014 at 9:32 am

    Our schedules are so messed up right now with the time change, later activities and it being lighter for longer. I really need to try this!!

    Reply
  2. Ellen Christian says

    March 17, 2014 at 9:36 am

    Love that these are natural. Thanks for the promo code!

    Reply
  3. Liz Mays says

    March 17, 2014 at 9:57 am

    A consistent routine definitely makes a big difference! I agree about cutting out the electronics before bed too!

    Reply
  4. Scott says

    March 17, 2014 at 10:03 am

    We keep the kids on a tight schedule (and it doesn’t hurt they have to get up early for orchestra practice) so we’re fortunate not to have these issues. Always good to have a backup plan though!

    Reply
  5. Candace says

    March 17, 2014 at 10:42 am

    Sleep is so important for kids, I don’t think it can be overstated enough. Setting good routines early sets them up for life.

    Reply
  6. Kelsey Apley says

    March 17, 2014 at 11:10 am

    I have heard of the Zarbee’s brand but haven’t tried it yet. Sounds like a nice line of products!

    Reply
  7. brett says

    March 17, 2014 at 11:59 am

    always glad to find new products that are NATURAL. we try to always go natural for the kids!

    Reply
  8. Amber Edwards says

    March 17, 2014 at 12:17 pm

    My boys do well with bedtime routine. But my daughter struggles a lot. Even with a set bedtime routine and relaxing rituals we still struggle getting her to fall asleep at night. i would like to try some of the Zarbees Sleep.

    Reply
  9. SHauna says

    March 17, 2014 at 1:25 pm

    We are already huge Zarabee fans so this is totally awesome. I love the idea of these and will grab them next time I run to the store.

    Reply
  10. kristin says

    March 17, 2014 at 4:29 pm

    I love that Zarbee’s is all natural. It’s something we moms can feel good about giving our kidos.

    Reply
  11. marina says

    March 17, 2014 at 5:11 pm

    We use Zarbees for coughs but never for bedtime. Interesting!
    Our routine involves family prayer, a bedtime story and then lights out!

    Reply
  12. Keikilani says

    March 17, 2014 at 5:29 pm

    You had me at Natural! I love Zarbees products for my kids. And they work!

    Reply
  13. Janel says

    March 17, 2014 at 5:55 pm

    I love that printable chart!!! It’s so cute! I need to be better about a routine with my 3 year old, he comes out a hundred times some nights.

    Reply
  14. Jennifer Soltys says

    March 17, 2014 at 6:11 pm

    Do they make them for adults?!?!? This is great and we love Zarbees. Their cough syrup rocks.

    Reply
    • Nicole says

      March 17, 2014 at 7:01 pm

      Actually, YES! There is a Zarbee’s Naturals Sleep formula for adults. It’s sold on the Zarbee’s website. Now that you mention it, I want to try some for myself.

      Reply
      • Jennifer Soltys says

        March 17, 2014 at 7:03 pm

        That’s great to know! We have both been having trouble sleeping and would love an option like this.

        Reply
  15. mel says

    March 17, 2014 at 6:27 pm

    We are very big Zarbee fans. It works so well for us!!!

    Reply
  16. Mama to 5 Blessings says

    March 17, 2014 at 6:32 pm

    I have used this on my son and it works great, gave him a nice nap and he woke up refreshed!

    Reply
  17. Dawn Lopez says

    March 17, 2014 at 7:05 pm

    I just love their products, great to have natural options on hand! Daylight Savings time has even been tough for my son and he is a little older… it’s quite an adjustment for all of us. Thanks for sharing this new product, it sounds perfect!

    Reply
  18. Angela S says

    March 17, 2014 at 8:09 pm

    My son went through a phase where he didn’t want to brush his teeth before bedtime. This chart would have been very helpful.

    Reply
  19. Nancy @ Whispered Inspirations says

    March 17, 2014 at 10:29 pm

    This looks great, I know a few kiddos that could use this. 🙂 Getting them on a routine can be trying sometimes.

    Reply
  20. Kayla @ TheEclecticElement says

    March 17, 2014 at 11:47 pm

    The time change definitely threw us ALL for a loop! I know I’m STILL trying to adjust to it. But sleep is super important, especially for growing young kids, so I think this non-drug supplement is a great alternative to help kids sleep 🙂

    Reply
  21. Emily says

    March 18, 2014 at 12:39 am

    I had no clue about early light exposure! I’m going to do that for me!

    Reply
  22. Stefani says

    March 18, 2014 at 9:01 pm

    I love this line of products. I like that they have natural ingredients.

    Reply

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Hi! I’m Nicole…it's nice to meet you! I am a mom to four awesome boys who are growing up way too fast. MOM ALWAYS FINDS OUT is just a tiny peek into our lives. I love to share my favorite products and brands with you, too!

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