What to Do When Your Kids Are Hyper at Bed Time

Dr. Allen Cherer
2 min readMar 21

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Bedtime can be stressful for parents, especially when kids are hyper and energetic. Trying to get them to settle down and go to sleep can seem like an impossible task. There are strategies you can use to calm your kids down and make bedtime a more peaceful experience. Here are some tips for what to do when your kids are hyper at bedtime:

Establish a bedtime routine

A consistent bedtime routine can signal your child that it’s time to wind down and get ready for sleep. This routine can include bathing or showering, reading a story, and singing a lullaby. Stick to the same daily routine to help your child develop a regular sleep schedule.

Limit screen time

Blue light from electronics can disrupt sleep patterns and make it harder for kids to fall asleep. Limit screen time before bed, and turn off electronics at least an hour before bed.

Provide a calming environment

Create a calm and peaceful environment in your child’s bedroom. This can include dimming the lights, playing calming music, and using a white noise machine to drown out any outside noise.

Encourage physical activity during the day

Physical activity can help kids burn off excess energy and tire them out before bedtime. Encourage your child to get plenty of exercise during the day, such as playing outside or participating in sports.

Use relaxation techniques

Relaxation techniques such as paced breathing, guided imagery, and muscle relaxation can help calm your child down and prepare them for sleep. You can find many guided relaxation exercises online that are specifically designed for children.

Offer a bedtime snack

A small, healthy snack such as fruit or warm milk can help your child feel more relaxed and ready for sleep.

Be consistent

Consistency is vital in getting kids to settle down at bedtime. Stick to the same routine every night and enforce the same rules, such as no screen time before bed.

Be patient

It’s essential to be patient with your child and understand that it may take time for them to settle down and fall asleep. Avoid getting frustrated or angry, as this can make the situation worse.

Dealing with hyper kids at bedtime can be challenging, but there are many strategies you can use to help calm them down and make bedtime a more peaceful experience. Establish a bedtime routine, limit screen time, provide a calming environment, encourage physical activity, use relaxation techniques, offer a bedtime snack, be consistent, and be patient. With these tips, you can help your child develop healthy sleep habits and get the rest they need to thrive.

Originally published at https://drallencherer.com on March 21, 2023.

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Dr. Allen Cherer

Dr. Allen Cherer — Charlotte, North Carolina-based Pediatrician and Neonatologist. https://www.linkedin.com/in/allencherer/