Bedtime routines aren’t just for brushing teeth and reading stories—they can also be a time for calming movement and connection. This gentle wind-down routine offers a simple way for parents and kids to slow down together before lights out.

Whether your child is bouncing with extra energy or winding down from a busy day, these short, body-based activities may help support a smoother transition into rest.

Why Movement Before Bed Can Help

Gentle mobility and breath-focused movement may support:

• Physical release after a day of activity
• Nervous system downregulation
• Parent-child bonding and shared regulation
• More ease with bedtime transitions

For parents looking to wind down themselves before sleep, an example solo version of this can be found in the Evening Mobility for Parents routine—perfect after a long day.

Guidelines for a Family-Friendly Wind-Down

• Keep the tone calm and playful
• Move together at a slow, comfortable pace
• Dim the lights or play soft music if helpful
• Use this time to connect—not correct

Want to make this more engaging for kids or looking for other ideas? Many parents find that the strategies in Stretching and Mobility Routines You Can Do With Your Kids help make movement more interactive and fun.

Family Wind-Down Routine (Approx. 5-10 Minutes)

1. Seated Swaying (1–2 minutes)
Sit cross-legged and sway gently side to side or forward and back. Let your child mirror you or move however feels good.

Why: Helps settle the body and introduce rhythmic motion.

2. Cat-Cow Stretch (1–2 minutes)
On hands and knees, alternate arching and rounding the back together. You can name animals or make sounds to keep it light.

Why: Brings awareness to the spine and encourages full-body movement.

3. Butterfly Forward Fold (1–2 minutes)
Sit with soles of feet together and knees out. Gently fold forward and reach toward the floor.

Why: Stretches hips and creates a sense of inward focus.

4. Child’s Pose with Breathing (1–2 minutes)
Kneel and fold forward, resting the forehead on the floor or a pillow. Breathe slowly through the nose.

Why: Supports relaxation and helps transition into stillness.

5. Legs-Up-the-Wall (1–2 minutes)
Lie on your back with your legs resting up a wall or on a couch. Let your arms relax at your sides and breathe slowly.

Why: Promotes circulation, encourages stillness, and helps both kids and adults relax before sleep.

Optional Add-Ons

• Read a calming book right after
• Use a cozy blanket or soft stuffed animal during the flow
• Pair with a few deep breaths or a simple mantra like “I am safe, I am calm”

When to Use This Routine

This family wind-down can be helpful:

• After dinner as part of the evening transition
• Just before or after bedtime hygiene routines
• Anytime the household energy feels unsettled

For earlier in the day (maybe before the kids wake up), try starting with the Morning Mobility for Parents routine to create balance on both ends of your daily rhythm.

You don’t need perfect focus or form—just a few minutes of shared, calming movement can go a long way.