Insomnia can strike at any age. Our free age-appropriate guided meditations can help.

    A bedtime ritual is a series of things that you do before going to bed.

    It is called a ritual because it is common for kids to go through ritualistic stages  in which they feel safer if things are done the same way every time.

    Your child may be in ritualistic stage if she insists that it is of the UTMOST importance that you cut her sandwich into four pieces instead of two pieces.

    Even if your child is not in a ritualistic stage… it is comforting for many children to do the same things in the same order every night. It not only makes bedtimes easier… it can help a child feel more relaxed and fall asleep more easily.

    Bedtime rituals can be very helpful for autistic and/or non-verbal children. They can also be helpful for older kids and even adults who suffer from insomnia.

    Bedtime rituals vary in complexity and length depending on the age and personality of the person going to bed. At certain ages, you may have to start the whole ritual over again if you do anything out of order. (For example, if you put the CD in the player before you tuck the dolly in.) And yes, it is easier to start the ritual over than it is to argue with a three and a half year old.


    Here some bedtime ritual  ideas for kids and adults:

    • Look out the window and note that it is getting darker… the birds are getting ready to go to sleep for the night too.
    • Take a warm shower or bath… consider using a scented soap or shampoo.
    • Brush teeth and put on pajamas..
    • Tuck in toys, dolls or stuffed animals… you can tuck it in, or the child can tuck it in.
    • If you child tucks it in, let your the child explain to the toy that playtime is over and it is time to go to bed. This promotes transference, which can be a very useful technique for children ages 3 to 6.
    • Play your  free Airy Melody relaxation/healing  downloads.and wake up feeling refreshed and happy!free downloads were developed, with the help of experts, to help children and adults relax and fall asleep, while learning mind-body techniques they can practice for the rest of their lives.


    • Rock, sing a song, snuggle…
    • Read something relaxing. Some children have a special book… poem… or list of affirmations to read right before bed.
    • Say prayers or affirmations. You might want to avoid payers that have lines like “If I die before I awake…”
    • Remember five happy things. These can be things that happened today: events… places… a pet… a friend… a toy…  the sunshine… This helps people fall asleep with happy thoughts.
    • Older children and adults can write these five special  things in a special notebook. (If your child is in the hospital, have some suggestions ready, such as getting a card, or a favorite toy, or special phone call…)
    • If you are in a 12-step program… take a few minutes to think about step 11.
    • Practice a relaxation technique you learned on your Airy Melody CD such as calm breathing.
    • Wind up a music box or turn on your white-noise app on your phone.
    • Turn on a special light, like a night light.
    • Smile. This can help you feel more content and wake up in a better mood.