Mindfulness Isn't Magic—It's Science, And It Benefits Kids' Sleep

Last fall, when my children logged into their online classrooms, I was curious about how it would all unfold. While I felt confident helping them with reading and writing, I wondered how physical education would translate to a virtual format. But mindfulness and meditation? I was more of a “na-mah-stay-in-bed” type of mom.

Each day, after recess, their teachers led the class in some form of mindfulness or breathing exercises. At first, I was skeptical about how impactful this would be. I mean, I sometimes struggle to get my six-year-old to count to 20 during hide-and-seek. However, everything changed when my kids stumbled upon the breathing flower feature on my Apple watch. This colorful graphic expands and contracts to guide breath patterns, drawing attention to breathing.

Now, every night before bed, we spend a moment doing a guided breathing exercise thanks to my watch. Surprisingly, this was something they initiated, and I couldn’t be happier. It calms them, centers them, and—believe it or not—helps them drift off to sleep more easily.

What’s the Secret Behind This?

It’s not magic—it’s science. Research from Stanford Medicine indicates that “children who learned techniques like deep breathing and yoga experienced improved sleep quality.” This makes sense; deep breathing promotes stress relief, allowing children to focus on their breath and release the worries that can weigh heavily on them, even at a young age.

My oldest daughter has picked up some of my anxious habits. Integrating mindfulness into her bedtime routine has proven to be essential. During the school year, she often fidgets nervously at night. When I inquire about her concerns, she typically responds with “nothing,” or she might launch into a long list of worries.

Did she submit her homework? Yes, she double-checked already. Did she read the right chapters? Yes, she finished the whole book. Is tomorrow a spirit day? Yes, she has ample time to prepare. After addressing her concerns, she takes my arm, switches the watch to “breathe,” and presses start.

The first few breaths are quick, but soon we close our eyes and find our rhythm. Long vibrations guide us to inhale deeply and exhale slowly. I’m always intrigued by how much my heart rate drops after these few minutes, but the best part is witnessing my daughter visibly relax. This mindfulness practice is not just a bedtime routine; it’s a skill that will serve her well into her teens and beyond.

I’m grateful that my children’s school has incorporated mindfulness into their curriculum. My youngest has started practicing “belly breathing” when she feels frustrated while writing. I had never heard of it until I asked her what she was doing. She explained that she places her hand on her belly and takes deep breaths, feeling her tummy rise and fall. Thanks to her early education, mindfulness has become second nature for her—a skill that many adults still struggle with. She understands how it calms her and recognizes it as a tool for emotional regulation.

Don’t get me wrong; she’s still just six and a half, so there are plenty of dramatic meltdowns. However, since we’ve made mindfulness a regular part of our routine, we’ve seen fewer outbursts and more manageable frustrations.

The Challenge of Bedtime

Getting settled before bedtime or dealing with unpleasant emotions can be challenging for anyone, especially children. They seem to have endless energy, even when I ensure they eat their vegetables and skip sugary snacks. If only I could harness some of that energy for myself!

If you can, consider introducing a few minutes of mindfulness, yoga, or relaxation techniques into your kids’ daily lives. Over time, these practices will help them better manage their feelings, identify emotional triggers, and improve their sleep quality.

Now, it’s my turn to unwind and find some peaceful moments—maybe a little journaling or meditation inspired by my little ones.

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Summary:

Integrating mindfulness practices into children’s routines can significantly improve their sleep quality and emotional regulation. Techniques like deep breathing and yoga not only help kids relax but also equip them with valuable coping skills. By fostering mindfulness at home, parents can support their children’s mental well-being and create a peaceful bedtime environment.