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Deep breathing for sleep relaxation

Child blowing bubbles.

Deep breathing in and out can help children relax. Bubble-blowing can help your child practise deep breathing.

Resting child breathing in for four counts.

At bedtime, get your child to relax their shoulders. Ask your child to breathe in for four counts (count, ‘One rabbit, two rabbit, three rabbit, four rabbit’). Ask your child to hold the breath in for four counts.

Resting child breathing out for four counts.

Ask your child to breathe out for four counts. Ask your child to hold the breath out for four counts. Repeat up to four times. Tell your child that deep breathing gets easier with daily practice.

Using pictures for sleep relaxation

Mum and girl looking at a relaxing picture book

Choose a book with pictures of a place your child can imagine. Avoid scary pictures. Talk about the pictures. Ask your child if they can see a picture in their mind.

Girl imagining relaxing images as she falls asleep.

When your child sees pictures in their mind, it can help them relax. Your child can use their imagination to change the picture if they want to.

Sleep relaxation after a busy day

Green tick for a dimly lit room with soft music playing.

A quiet, dimly lit bedroom is good for sleep. Too much light can make it harder for your child to fall asleep. Your child can use a warm-coloured night-light.

Red cross sign for a room with loud music and computer screen.

Try to keep devices like computers, TVs and phones out of the bedroom. Playing games and watching TV takes up sleep time.

Child adding worries to a worry box.

Try a worry box. Before bedtime, your child can draw or write down their worries. At bedtime, worries go into the box. Talk about worries the next day.

Download printable version

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Raising Children Network is supported by the Australian Government. Member organisations are the Parenting Research Centre and the Murdoch Childrens Research Institute with The Royal Children’s Hospital Centre for Community Child Health.

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  • Murdoch Children's Research Institute

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