5 Simple Ways to Help Your Preschooler Relax When They Can’t Lie Still

Does your little one wriggle through calming stories, turning quiet time into a bit of a mission and leaving you second-guessing what to try next? Lots of children find it tricky to stay still or focus, so the usual scripts might not always hit different.

 

Here are five easy tweaks to try: notice restlessness and shifts in attention, make your sleep space calm and screen-free, allow for gentle movement, use simple imagery or sensory cues, and guide smooth transitions. Each one is simple to add to your routine, helping your child settle more easily. Bedtime can really hit different when the vibe is gentle and calm — you’ve got this.

 

 

1. Notice the Signs of Restlessness and Wandering Focus

 

Keep an eye out for those little signs that your child’s attention is drifting – a bit of fidgeting, looking away, changes in breathing, or a tense posture. If you spot these, it’s perfectly fine to pause, invite some gentle movement, or offer a simple choice to help them settle in again. Adding in a few easy moves, like standing up for a stretch, gentle swaying, animal walks, or fun hand actions that match the story, can make it all feel more playful and help everyone stay focused. Having something soft to hold, a textured object to fiddle with, or a picture card to look at gives your child a steady spot to come back to when their mind wanders. Use short phrases, colourful action words, and repeat sensory ideas to keep things lively. Give tiny choices, like picking a character or saying a magic phrase, so your child feels in charge and stays interested. And remember, if things go wobbly, you’ve got this – a quick reset can make all the difference.

 

Little changes in the moment help keep things calm and playful, so you can enjoy the moment together instead of it feeling like a lesson. Letting kids move about and use different senses helps them stay grounded and makes the imagery easier to follow, especially if their minds start to wander. Breaking things down into small, easy steps and using bright, familiar language with simple choices gives everyone a better chance of joining in and feeling at ease. It just hits different compared with long, one-sided chats.

 

Use a screen-free sound soother to anchor quick resets.

 

 

2. How to set up a calm, screen-free sleep space

 

Taking screens out of the sleep space can work wonders. Instead, try audio-only stories, gentle music, or guided scenes – all the good stuff without that glaring light. Bright screens in the evening can make it trickier to nod off, while soothing sounds keep everyone calm and cosy. Set up calming cues around the room too – think warm, low lighting, a favourite blanket or cuddly toy, and a simple, peaceful layout. When you stick with these little touches, your brain starts to realise that this is the place for drifting off. Bring in those familiar comforts, like a warm bath, fresh sheets, or a soothing bedtime scent. Keep to your routine, and over time these small moments become your trusty signal for winding down. You’ve got this.

 

Create a calming space by keeping things simple—tidy up visual clutter, use blackout blinds or dim the lights, and pop on some gentle background sounds to hush any household noise. If your little one craves extra sensory input, try a cosy blanket for a bit of gentle weight or a sturdy cushion tucked under their knees (just make sure it's all safe and snug). Let them settle into a comfy set-up with floor mats and cushions, so they don’t have to lie flat if that just doesn’t hit right for them. Walk them through how the guided scene works from wherever they’re most at ease, and mix and match these tweaks until you notice they’re really starting to settle in. You’ve got this—sometimes a small change makes all the difference.

 

Try a screen-free audio sleep aid for calmer nights.

 

 

3. Let little ones move softly while settling into calm

 

Bring a sense of gentle movement into your script by using imagery that naturally flows, like swaying in a hammock or strolling down a leafy path. Invite children to join in with easy actions such as rocking side to side, gentle marching on the spot, or tapping their fingers, so their bodies can mirror the calm vibe of the scene. Try offering just a few simple choices – slow rocking, squeezing a soft ball, or gentle marching all hit different – to help keep little hands busy and minds at ease. Let them know when it's time to move or settle by raising your hand or popping in a fun phrase like 'wiggle now' – that way, everyone knows when it's their moment for a little stretch and when it's time to find their calm again. You’ve got this.

 

Match your child’s movement to their energy levels; if they’re a bit restless, start with some bigger wiggles and gradually settle into smaller, slower moves as they calm. If they’re feeling sleepy, gentle, subtle motions can help them ease into relaxation. Moving together in this way can help with focus and self-soothing, giving your little one a way to feel calm without needing to sit completely still. Try joining in and chatting about what you’re doing, so they can see how it’s done and feel more at ease. That gentle, shared motion really does hit different. Stick to a few choices, use familiar signals, and practise your routine until it feels second nature – that way, your child will know what’s coming and you’ll both feel more settled. You’ve got this.

 

Play calming guided relaxation sessions together.

 

 

4. Try gentle imagery and sensory cues that hit different

 

Pick a simple sensory anchor and stick with it—like placing a soft scarf on your tummy or gently tapping a bell to your wrist. This helps your little one connect the cue, the feeling, and the action. If lying still feels tricky, try channelling that restless energy into calming moves, like pressing feet into the floor, squeezing a cuddly toy, or tracing a shape on their knee. These little actions can really help settle the nervous system. Use short, easy prompts, like 'blow a big bubble from your tummy,' and show the action just once so your child feels comfy giving it a go—no need for long explanations. You’ve got this.

 

Add tactile or visual signals to mark the start and end of a scene, for example a laminated picture to touch, a jar to shake, or a soft cloth to hold, which become predictable cues when tied to a tiny routine. Keep sessions tiny and measurable by count, for example three breaths or two squeezes, and celebrate completion with a short, specific compliment to build confidence. If you try scented or oral anchors, test for sensitivities and favour touch, sound, or movement otherwise. Small, steady wins add up, so keep instructions short, be consistent, and remind yourself you’ve got this.

 

Play short, guided breathing sessions to anchor calm.

 

 

5. Guide gentle transitions to build consistency

 

Try starting a simple little routine with your child, like humming a gentle tune, softening the lights, and repeating the same soothing phrase each time—kids soon pick up on these cues and it helps bedtime hit different. If you’d like, practise a short script that feels natural to you, and see if things settle down over time. Instead of relying on the clock, bring in multisensory timers: maybe count down with your fingers, stack a block for each step, or move a cuddly toy along as you go. Seeing what comes next gives little ones a real sense of control and eases any resistance. To wrap up play, offer small, clear choices—let them pick the cushion, choose one last toy, or decide on a final page to read. These quick wins make the whole routine feel supportive, and before you know it, you’ve got this.

 

Introduce a transition object, such as a favourite scarf or small soft toy, and practise bringing it into play while pairing it with the cue sequence so the child learns to anchor attention. Over time, nudge the object from being physical comfort toward a symbolic signal so the child can settle without relying on it forever, because for many children that ritual can hit different and make settling feel safer. End each transition with a single stabilising word or gesture, then run a quick observation routine noting one or two concrete signs of progress like less squirming, clearer breathing, or longer stillness. Encourage parents to keep brief notes so they can adjust cues when needed, watch for calmer transitions as evidence the method is working, and remember, you’ve got this.

 

Little tweaks to guided scenes can make a real difference for preschoolers who find it tricky to lie still or stay focused. Turning wiggly moments into gentle movement, using simple sensory cues and creating familiar transitions can help anchor their attention. These simple tricks lighten the mental load and keep things playful. You might notice steadier breathing, less darting eyes, and longer patches of calm—so you’ve got this.

 

You might like to explore these five gentle tweaks: tune into those little signals, create a calm screen-free sleep space, welcome gentle movement, find a single sensory anchor, and guide gentle transitions. See which ones seem to soothe fussing the most. Celebrate the tiny wins, whether that's less squirming or easier breathing. Tweak your approach based on what you notice and keep at it – before you know it, your routine will hit different and you’ll realise you’ve got this.