Does it always seem like your kids get a burst of energy right before bedtime? After a jam-packed day, your child’s pent-up stress and energy will likely spike when it’s time to head to bed. The key is implementing a consistent bedtime routine to help them transition into sleep mode. Try therapeutic techniques to soothe your child for a full night of shuteye. Squeeze ’em tight (add pressure). Just like you would swaddle a baby, you should wrap your kids up like tiny burritos! When you add pressure that squeezes them tight, your child’s tactile and proprioceptive senses are activated, which creates a sense of calm and relaxation. You can Unlock the Secrets of a Calming Bedtime Routine
Solution on Pg. 4
also do this with weighted blankets, tight cuddles, or by tucking them in nice and snug with pillows placed around them to add more pressure.
Jalapeño Popper Mac and Cheese
Get them warm and cozy. Warmth is another
element that can increase calm and signal bedtime!
Inspired by TheModernProper.com
Put their blankets in the dryer so they’ll have them nice and warm when it’s time to lie down. Additionally, you can give them a warm
Ingredients
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2 sticks butter, divided
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2 tsp garlic powder
drink with a straw, as the warmth not only relaxes them but the straw also encourages sucking motions, which are incredibly soothing for children.
1/3 cup flour 5 cups milk
1/2 tsp pepper
1 lb bacon, chopped and cooked 8 jalapeños, seeded and chopped
8 oz cream cheese
3 cups shredded white cheddar cheese, divided 4 cups shredded pepper jack cheese, divided
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Create gentle movements. Repetitive and rhythmic movements like rocking back and forth generate vestibular input for the nervous system. This will help your children feel comfortable and ready to sleep! You can try these motions by rocking them on a yoga ball for a few minutes, reading a bedtime story in a rocking chair, or sitting with them in a porch swing or hammock right before bed. Turn the screens off. We already know that looking at screens harms our sleep, so why would that be any different for children? Decrease screen time as the day advances and completely turn off any screens at least two hours before bedtime. Not only do you want to cut these harsh lights, but you should also add comforting ones! Unwind in dim lighting as the day ends, and place lava lamps or a night light in your children’s rooms to help soothe them. Also, adding a white noise machine or playing calm music can do wonders!
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1 lb macaroni, cooked 1 cup panko breadcrumbs
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2 tsp salt
Directions 1. Preheat oven to 375 F.
2. In a large saucepan, melt 1 stick butter over medium heat. Add flour and whisk until fully absorbed in butter. Whisk in milk slowly. 3. Once sauce thickens, stir in cream cheese and shredded cheese until melted, reserving 1 cup of each shredded cheese. Add seasonings, bacon, and jalapeños before removing from heat, then combine pasta and sauce. 4. In a small skillet, melt remaining butter and stir in panko. 5. In a greased baking dish or skillet, add macaroni and top with panko and remaining cheese. Bake for 30–40 minutes and serve warm.
Combine these therapeutic methods to create the perfect bedtime routine that will have your energetic kiddos in bed without a hitch.
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