Which would help you MOST right now? A. A quiet hour to yourself B. A clean space C. Deep sleep D. A good cry E. A hug Comment your letter ⬇️ (No explanations needed — this is a safe space.)

Before you scroll one more time — pause. What’s one thing you did today that made your home better? What’s one small win that nobody noticed? What’s one thing you’re proud of — even if it was hard? You don’t get a grade for today. You don’t get a report card for being a parent. You don’t get points for being tired. But you do get this moment. Sit with it. Not to fix anything — just to notice. We’ll pick it up from here tomorrow. — Calm Home Club

If today feels heavy, you don’t have to fix everything. If today feels quiet, you don’t have to fill it. If today feels messy, you don’t have to make it perfect. Calm isn’t a destination. It’s permission to pause inside your real life. Take one slow breath. Drink some water. Let that be enough for right now. 🤍 You’re doing better than you think.

Sleep regression doesn’t mean you did something wrong. It means your child is growing — and growth often feels like disruption. Tonight isn’t about fixing. It’s about softening. This routine is designed to calm little nervous systems and yours. The CALM Method for Regression Nights C — Create a predictable wind-down (15–30 minutes) Children relax when their body knows what comes next. Even during regressions, consistency = safety. Try this order: - Warm bath or warm washcloth face hands - Pajamas + low lights - One book (not three) - One song or prayer - One goodnight phrase (same every night) No overstimulation. No rushing. Just gentle rhythm. A — Avoid overexplanation During night wake-ups: Less talking = more calming. Use a whisper, not logic: - “I’m here.” - “You’re safe.” - “It’s sleep time.” - “Mommy/Daddy is right here.” No lights. No long explanations. No negotiating at 2 AM. Presence is louder than words. L — Lower stimulation As bedtime approaches: - Dim lights an hour before bed - No TV in sleep space - No active play after dinner - Quiet toys only - Soft voices Screens rev the brain. Darkness tells the body: it’s safe to slow down. M — Model calm Children borrow your nervous system when theirs is overwhelmed. If they’re dysregulated: - Breathe slower than they are - Move slower than they are - Speak softer than they are This tells their body: “You don’t have to stay alert. I’ve got you.” 🤍 A truth parents need during regressions: You are not creating bad habits. You are building safety. Routine = safety Presence = regulation Consistency = comfort Sleep will return. You are not failing. This is a chapter — not the story.

Welcome. This space exists to help you exhale — not perform, not perfect, not pretend. Today’s routine is something you can return to whenever your body feels tight, your thoughts won’t slow, or the noise of the day is still ringing inside you. This takes only a few minutes, but the nervous system receives it like a full reset. The 5–5–5 Calm Reset Step 1: Anchor Your Body (5 minutes) Sit or lie down in a position that feels supported. - Put one hand on your chest. - The other on your belly. - Softly close your eyes or look down. Take 5 slow breaths: In through your nose for 4… Out your mouth for 6… Let your shoulders drop on every exhale. You are telling your body: “I am safe right now.” Step 2: Release the Day (5 sentences) Either say or whisper: - Today was heavy. - I did the best I could. - I release what I can’t fix tonight. - I forgive myself for what I didn’t handle perfectly. - I am allowed to rest now. No arguing. Just letting. Step 3: Reclaim Tomorrow (5 thoughts) Quietly name: - One thing you did well. - One moment worth remembering. - One small thing you’ll do for yourself tomorrow. - One thing you’re grateful for. - One word you want to carry into sleep (peace, soft, safe, steady). Step 4: Gentle Close If you’re headed to bed, place both hands over your heart and breathe once more. If you’re staying up, stretch your neck, roll your shoulders, and walk slowly — like your body matters. Because it does.