How can parents help a child wind down for bed after a high-energy gaming session? 

Parenting Perspective 

After an intense gaming session, a child’s brain is often still in a state of high alert, making it difficult to transition to a state of calm needed for sleep. A deliberate “wind-down” routine is essential to help their mind and body relax. 

Create a ‘Cool-Down Zone’ 

At least 30-45 minutes before bedtime, move your child away from the screen and into a calm, dimly lit environment. This physical change signals to their brain that it is time to shift gears. Activities like sipping a warm, caffeine-free drink or listening to a soothing nasheed can help their nervous system transition from alert to rest. 

Use Gentle Movement and Sensory Soothers 

Help your child release any leftover adrenaline through gentle, non-stimulating activities. This could include some simple stretches, quiet drawing, or building with Lego. A warm bath is also a powerful sensory tool that naturally signals to the body that sleep is approaching. 

Build a Consistent and Sacred Bedtime Ritual 

Repetition and predictability are key to a peaceful bedtime. Create a consistent sequence of events each night, such as brushing teeth, reciting some short verses of the Quran together, and making dua. Over time, the child’s brain will begin to associate this routine with safety and sleepiness, making the transition away from screens much smoother. 

With a warm and structured evening routine, parents can help their child downshift from the excitement of a game to a state of serenity, protecting both the quality of their sleep and their emotional wellbeing. 

Spiritual Insight 

Islam teaches that sleep is a divine mercy for our bodies and that the remembrance of Allah is the ultimate source of peace and protection. 

Allah Almighty states in the noble Quran at Surah Al Nabaa (78), Verse 9: 

‘ And We designed your sleep (as a form of) rejuvenation.’ 

This verse reminds us that sleep is not a punishment or the end of fun, but a precious gift from Allah designed to be a source of profound rest (subaat). A proper wind-down routine is a way of honouring this gift and ensuring that our children receive the peaceful repose that their bodies and souls need. 

The Prophet Muhammad ﷺ taught us a powerful tool for finding peace and security at bedtime. 

It is recorded in Sahih Bukhari, 2311, that the holy Prophet Muhammad ﷺ said: 

‘When you go to bed, recite Ayat-ul-Kursi Allah will appoint a guardian over you, and no devil will come near you till morning.‘ 

This beautiful practice is the ultimate wind-down ritual. It teaches a child that turning to the Quran at the end of the day is the best way to calm the heart and that the remembrance of Allah is the most powerful shield, bringing a sense of safety and peace that no game can ever provide.