Parent's Guide to Meditation and Sleep for Children

meditation and sleep

Hey there, moms and dads! In our bustling world, finding ways to help our kids relax, especially at bedtime, can be a puzzle. But here's a solution that hits two birds with one stone: meditation and sleep! Yep, teaching your kids meditation can lead to more peaceful nights.

The Magic Duo: Meditation and Sleep for Your Little Ones

Meditation isn't just for us grown-ups; it works wonders for kids too. It's like a secret ingredient for better sleep, helping them wind down and get the rest they need. Plus, it's great for their overall well-being, helping with focus, stress relief, and emotional health.

Explore more benefits of mindfulness and meditation for children here

Easy Steps to Introduce Meditation for Better Sleep

Ready to dive in? Here's how to introduce your kids to meditation, with a special focus on improving sleep:

  1. Find a Zen Spot: Choose a quiet, comfy place. It's all about creating a calm environment for meditation and sleep.
  2. Relax Mode On: Let them sit or lie down in a cozy position. Remember, comfort is key for meditation and sleep.
  3. Energy Release: Start with a quick wiggle session. It's perfect for transitioning from active play to calm meditation, setting the stage for better sleep.
  4. Breath Focus: Teach them to watch their breath. Inhale and exhale slowly – it's a classic meditation technique that also promotes sleep.
  5. Present Moment Magic: Guide them to focus on the here and now. This mindfulness aspect of meditation is a big helper for sleep.
  6. Dreamy Visualizations: Use simple images, like floating clouds or a calm sea. It's a fun way to practice meditation and prepare for sleep.
  7. App Aid: Pick a kid-friendly meditation app. Many have specific sessions for meditation and sleep.
  8. Start Small: Keep the initial sessions short. Remember, the goal is meditation for better sleep, not a marathon sit.
  9. Cheer and Encourage: Positive reinforcement works wonders, especially when establishing a new routine like meditation for sleep.
  10. Regular Routine: Consistency is crucial. Try making meditation a part of the bedtime routine for better sleep.

Meditation Apps for Children

If you are new to meditation, the perfect way to get started on your family’s journey is to listen to guided meditations and the even better news is there are quite a few children’s meditation apps for you to choose from on the app store or Google play.

We’ve picked 4 of our favourite meditation apps for bedtime sleep to help get you started:

1. Headspace

This app can be used by the entire family. The children’s section of the app explores 5 themes – Calm, Focus, Kindness, Sleep, Wake up.  

‘..enjoy fun, engaging activities that teach kids the basics of mindfulness. They’ll practice breathing exercises, visualizations.’

You can explore more about the app here:

2. Stop, Breathe Think for Kids

Aimed at 5–10-year-olds. This app offers a fun and easy way for children to process their emotions, calm down and sleep better.  

‘..meditation and mindfulness made easy for kids, to help them discover and develop their superpowers of sleep, being, calm, learning to breathe or to resolve conflict.’

You can explore more about the app here:

3. Smiling Mind

You know we love this one! A free, simple, easy to use meditation app for all ages.

‘ ..Smiling Mind is a FREE mindfulness meditation app developed by psychologists and educators to help bring balance to your life.’ 

You can explore more about the app here:

4. Sleep meditations for kids

Created for children of all ages, this highly regarded meditation app is from leading yoga teacher and Montessori teacher Christiane Kerr.

’..Christiane skilfully guides children to the creative part of their mind through a number of carefully scripted story meditations. These deeply relaxing recordings can help your children with sleep issues, insomnia, stress, anxiety and with feelings of confidence and well being.’

You can explore more about the app here:

Enhancing Meditation and Sleep

The Duski Night Light and Bluetooth Speaker is fantastic tool for integrating meditation into your child's sleep routine. They provide a soothing atmosphere, perfect for relaxing meditation sessions that lead to better sleep.

They do wonders in blending meditation and sleep for your little ones, making bedtime a smooth and enjoyable experience. Here's why you should shooseDuski for Meditation and Sleep:

  1. Soothing Red Light for Better Sleep
    The Duski Night Light comes with a special red light option, scientifically proven to promote sleep. This gentle, calming light creates the perfect environment for your child to unwind and drift off into a restful slumber.

  2. Cuddly and Comforting
    Unlike traditional night lights, Duski is designed to be soft, squishy, and cuddly. It's not just a device; it's a bedtime companion that your child can hold close, offering a sense of security and comfort as they fall asleep.

  3. Dream Guardians at Work
    Imagine a sleep aid that does more than just provide light. Duski acts as a guardian of dreams, creating a peaceful atmosphere that shields your child from the anxiety of darkness, making meditation and sleep a calming adventure.

  4. Stream Meditation for Enhanced Relaxation
    With the integrated Bluetooth speaker, you can stream meditation tracks directly through the Duski Night Light. Whether it's soothing music or guided meditation sessions, Duski makes it easy to create a tranquil bedtime ritual, aiding in both meditation and sleep.

  5. Conveniently Controlled by Remote
    To make things even easier, Duski is controlled by a remote. Whether adjusting the light, changing the volume, or selecting meditation tracks, it's all at your fingertips. This means less disruption for your child as they settle down, making the transition to sleep smoother.

By choosing the Duski Night Light and Bluetooth Speaker, you're not just buying a product; you're investing in your child's sleep health and overall well-being. You're providing them with a tool that not only enhances their sleep quality but also introduces them to the benefits of meditation. It's an investment that pays off in the form of happier, more rested children (and parents!).

Wrapping Up

Meditation offers children the opportunity to unplug, calm their mind and just be. They learn to slow down, breathe deeply, clear their minds, and practice mindfulness. It gives them coping mechanisms for dealing with stressful situations and has been shown to improve sleep, concentration, focus and regulate emotions. The good news is, even just a few minutes spent meditating can have amazing benefits for children.

If you want to combine your night light needs and stream a guided meditation track, we recommend connecting yourDuski Dream Guardianto your device to stream your track of choice. Now switch your Dream Guardian to a low red light and leave it on until your child is asleep. You can also set the timer to do this if you prefer. It can be left on all night if this is part of your nighttime routine. 


Why combine meditation and sleep?

This combo is a powerhouse for mental health and restful nights for kids.

Ideal time for meditation for sleep?

Evenings, as part of the bedtime routine, are perfect for calming meditation that promotes sleep.

How to transition from play to sleep?

A brief wiggle session before meditation helps kids shift gears, preparing them for sleep.

What if I'm new to meditation?

No stress! Choose a meditation app that focuses on sleep, and you'll be all set.

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