Rest at your own pace
Make room for rest
There’s no perfect bedtime routine. Pick one gentle cue that feels possible for your family, and let the rest be flexible.
A softer landing
Lower the lights if that helps, keep one familiar thing nearby, or make the last transition quieter. One small cue is enough to try.
No forced breathing
If a breathing exercise feels uncomfortable, skip it. You can simply notice the room, feel your feet, or listen to a calming sound.
Pick one small wind-down idea
These are ideas, not treatment or promises of sleep. Keep what works; leave what doesn’t.