Relaxation exercises can help children get good nights sleep. Also children can prepare to
have good dreams through imaging at bedtime. Here are some tips for successful relaxation and imaging.
These techniques are most effective if practiced in your child's bed. You should be comforting
and positive with your child and keep the exercises brief. In the long run your goal should be to have
your child do the exercises on their own. Otherwise your child might get the idea that having trouble
sleeping means more time with mom or dad.
There are lots of different kinds of relaxation exercises. The most simple is tensing and
relaxing different muscles groups in the body. Have your child start with their legs, feet and toes.
Then guide your child through their arms, hands and fingers. Last you might try their face, head and neck.
You can teach your child to say things like, "Now I'm squeezing my toes up tight like a ball. Now I'm
relaxing my toes soft like jelly." Say anything that helps your child relax. But keep it simple and short.
The whole exercise should last 5 minutes or less. For older children, the exercise can be longer and go
through more body parts.
Imaging is done in much the same way. Help your child use their imagination to go to somewhere
special, comforting or quiet. Verbally walk them through this imaginary trip. For instance, go to the beach.
"It is a warm summer day and the hot sun makes you lazy on the beach. You feel little grains of sand in
between your toes and hear the ocean waves lapping. Your arms feel heavy and warm and so relaxed." Eventually
your child should be able to do this on their own. For more ideas, check your local library or bookstore for
books and audiotapes.
