for little ones \ three minutes to settle for bed

estimated time \ three minutes

For parents:
These gentle bedtime movements help children slow down, release energy, and prepare for sleep. You can read the steps aloud, guiding your little one through a short, calming ritual. No special equipment is needed - just a soft spot and a few minutes together.

step one \ get cosy
“Let’s lie down on the bed and make ourselves nice and comfy. Arms by our sides, legs stretched out, and heads resting softly.”

step two \ shine like a star
“Now, let’s stretch our arms and legs out wide, like a big, shining star. Can you make your body as big as a star? And now, let’s hug ourselves gently. One more time, stretch out like a star, and hug again.”

step three \ gentle wiggle
“Let’s rock a little side to side, or roll slowly like a sleepy puppy, feeling how soft the bed is beneath us.”

step four \ quiet tummy noticing
“Put your hands on your tummy and feel it rise and fall slowly. Let’s notice how our tummy feels nice and soft, and imagine all the busy thoughts of the day floating away.”

step five \ tiny star stillness
“Finally, let’s make one last tiny star, and then let our arms and legs rest. Feel how cosy and calm your body is, like a little cloud ready for sleep.”