Koinonia Professional Coaching & Counseling Center

Learn to Love the Life You Live. 



Simple Solutions to helping you and your children sleep!

Posted on October 31, 2018 at 12:00 AM

Can't get your kids to sleep? Can't get to sleep yourself? 

Helpful hints for sweet dreams for our children.

by Jessica Furino Koinonia Professional Coaching & Counseling Center, Scotch Plains, N.J. 908.663.2111

Provide the same routine, nightly for your children.

Help them pray and give thanksgiving before bed.

Music and white noise:

Exercise daily.

Healthy nutrition and diet:

Find out if anything is worrying your child:

Family movie time:


Diffuse or apply topically Young Living essential oils, lavender is wonderful to help promote relaxation. 

Recommended bedtime tools to help children get a good night’s sleep (and parents too.) 

By Jessica Furino https://www.kpccounselingcenter.com Scotch Plains, N.J.

Provide the same routine, nightly for your children.

Start quiet, relaxing activities 1.5 hours before bed. Begin an hour before bedtime with a fun, relaxing bath (lavender and chamomile oil with help to relax your child.) Turn off all games and electronics 1.5 hours before bed. Let your child play board games, draw, color, build Legos, or other quiet activities. Remove phones until morning. Read to your child or if they are older, have them read each night for 15 minutes or more. Have your child do relaxation techniques at bedtime.

Help them to pray and give thanksgiving before bed.

Teach your children to appreciate and verbalize all their personal gifts (help them to understand how loved, unique and special they are.) Teach them to appreciate and be thankful for their family, friends and school. Help them to lift their concerns to our Father in heaven and develop a personal relationship with Him. Help them to know that He will answer their prayers, keep them safe through the night and help them to be the wonderful child He has created. As they lift their concerns in prayer, you will hear what is on their hearts.

Relaxing instrumental music and white noise:

Play soothing classical music or instrumental music (you can follow me on Spotify and play my playlists.) Some children and adults benefit from “white noise.” A small fan can provide this and helps with sleep.

Exercise daily.

At least an hour each day. Walking, swimming, running, playing at the gym or after school.

Family games; twister, running, playing ball, dancing, biking, going to the playground, hiking and so much more.

Healthy nutrition and diet:

Try to have nightly family dinners. This is a time of sharing for everyone. Start the dinner by asking each member to share 3 good things that happened and 2 not so good.

Have your doctor check your child for allergies; especially food and lactose. 

Make sure your child has a healthy snack after school, drink lots of water, and eats their dinner 2-3 hours before bed.

Make sure your children have a healthy, nutritious meals throughout the day. A small snack 2 hours before bed is helpful (protein and vegetable ie..peanut butter and apple.)

Reduce or eliminate processed foods. Stock up on fresh vegetable, fruit and meats.

Reduce or eliminate sugar. Make sure your child does not have any sugar after 6:00 pm, as it can interrupt their sleep.

Find out if anything is worrying your child:

Go for a walk, spend one on one time talking and listening to your child. Find that quiet time to talk with your child and see if anything is worrying them. Many of us will have nightmares and bad dreams if we have unresolved worries.

Family movie time:

Find encouraging, uplifting, funny movies for everyone to snuggle and watch together.  Youtube kittens, puppies and other funny videos to enjoy together.


Puppies and kittens provide comfort, comical relief and a chance for little ones to be responsible and caring for those other than themselves. They also help little ones sleep with a cherished friend.

Diffuse or apply topically Young Living essential oils:

1 drop of lavender on your child’s right toe may help them sleep. You can diffuse 4 drops in their diffuser and keep it running as they sleep.

As a counselor, I frequently work with adults and children who have sleep problems, stress, anxiety and other challenges. Young Living is a Christian company who manufactures and produces nontoxic, pure, products. The therapeutic oils they distill prove to be very effective. Because of this, my family, friends and many of my clients use their products.

Please feel free to look at their catalog of oils, natural,non toxic baby, pet, household, personal, supplements and home products from my link. You can purchase, retail directly from the link or if you are interested in purchasing wholesale (24% off products) you can buy their new member kit for $160.00 (retail value is $320.00) and receive their diffuser, 11 therapeutic oils, supplements and other items.


My member number (for enroller and sponsor) is 3316083. Young Living’s customer service number is 800.373.3515. 

If you have, consistently, implemented the above recommendations and your child is still having difficulty sleeping please see your pediatrician.

I would be happy to work with you, your child and family.

Jessica Furino Koinonia Professional Coaching & Counseling Center, Scotch Plains, N.J. 908. 663.2111

[email protected] www.kpccounselingcenter.com

Categories: biblical counseling, renewal, transformation, salvation, redemption, life changes, peace, joy, love,, counseling, Christian, spiritual coaching, family, self awareness, fellowship, Christmas, salvation,, Koinona Professional Coaching & Counseling Center

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