This episode is designed to teach them how to soothe themselves and go back to sleep when they’re feeling restless or have had a bad dream.


Follow Suzy’s expert guidance to help your child get the best possible night’s sleep.

Sleepy Time is brought to you by In The Moment Magazine and parenting website MadeForMums, written by psychologist and yoga teacher Suzy Reading and narrated by Gemma David of The Quiet Heart.

Listen now on Apple Podcasts, Spotify and Acast or wherever you find your podcasts. Alternatively, you can listen using the player below or read on for a transcript of the episode.

Find out how to get your child to go back to sleep with this mindful exercise

When we settle into bed we would all love to drift off into a lovely long sleep. Sometimes this happens. Sometimes it doesn’t. And it’s ok. It’s not just sleep that is good for our bodies, rest is good for us too! So it doesn’t matter if you are awake, just rest and let sleep come. It’s fine to just lie in your bed and try different things to help you feel calm and relaxed.

If you’ve woken up from a nightmare it can be hard to relax again. Grownups find it hard sometimes too! Don’t worry, sleep will come again. It really doesn’t matter if you wake up or sleep right through. If a silly dream woke you up, remember, it was just a dream, it wasn’t real. You are safely tucked up inside your bed and you will feel calm again soon.

Let’s try some things to help you relax your mind and your body. These are things you can do with your grownup and you can do them on your own too. First, try pressing the back of your hand to forehead. Notice how nice this feels. Hold it here for a while and take some long sighs while you do. Let your hand drop away and take another couple of breaths. Do you feel a little calmer yet? Everything is ok.

Next, rub your hands together making them feel nice and warm. Gently place your warm hands over your eyes. Keep them here and if those long sighs felt good, you can do that again. Now let your hands and arms relax again and have another few deep breaths just lying still. Once again, rub your hands together, but this time put both your hands on your heart. Maybe your grownup could put their hand on top too.

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See if you can maybe breathe into your hands. Does that feel nice? Feel the warmth of your heart and if you get really still and quiet, maybe you’ll feel your heart beat too. Whenever you want to feel loved and safe, bring your hands to your heart and it will remind you of this feeling. Just let your body drop and feel your bed give you a giant hug.

Remember it is ok to be awake. You can just lie here and rest. Sleep is on its way. If you want to try some of those exercises on your own, you could try pressing the back of your hand into your forehead. Or if you like your warm hands over your eyes - rub your hands together first and then rest them over your eyes, breathing here a while. If you want to feel wrapped up in love, bring your hands onto your heart and know that you are very safe and very loved.


Close your eyes, everything is ok right now. You are very safe and very loved and you can just rest until sleep comes again.