Nighttime Anxiety + Courage + Breath work

10 Tips for Parents to Support a Calm Bedtime Routine:

1. Introduce a Comfort Object: Just like Derek’s pinecone, give your child a cozy object they can hold
   at night to feel brave.
2. Practice 'Campfire Breaths': Teach your child to breathe in deeply (like smelling a marshmallow) and
   breathe out slowly (like blowing on a warm flame).
3. Tell Empowering Stories: Use bedtime to tell or play stories like Derek’s that show bravery in
   the dark.
4. Normalize Fears: Let your child know it’s normal to feel nervous at night. Reassure them
   that being brave means doing things even when they feel scary.
5. Create a “Calm Corner”: Decorate a special space with soft lights, pillows, and calming sounds
   for bedtime wind-downs.
6. Use Visualization: Guide your child to imagine a glowing campfire in their belly,
   spreading warmth through their body.
7. Limit Scary Media: Avoid shows, games, or stories with spooky content near bedtime to
   reduce nighttime anxiety.
8. Use Gentle Nature Sounds: Crickets, forest breezes, or soft lullabies can soothe the brain and
   encourage sleep.
9. Reframe the Dark: Describe nighttime as peaceful, quiet, and filled with wonder—like a
   forest full of friendly animals.
10. Celebrate Progress: Praise your child when they sleep through the night or try something
    brave, even if it’s small!