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You've had a fantastic, fun family day filled with laughter, joyful moods, and good vibes. But then, like clockwork, 4 PM hits, and bam! The energy in your house takes a turn for the worse, and your once-happy toddler is now clingy, whiny, and irritable. Welcome to witching hour —the (endless!) stretch of time between late afternoon to bedtime when everyone’s in a cranky mood.
There are tantrums over the dinner menu, meltdowns about which pajamas to wear, and countless sneaky stalling shenanigans before bedtime, all which leave you feeling frazzled and spent. Because we’re all in this parenting thing together, we’re sharing 6 strategies to help you survive those turbulent witching hours.
1. Eliminate overstimulation
When kids are overstimulated, things can spiral quickly. Toddlers are tiny bundles of energy, constantly exploring, learning, and busy playing. But when their day is packed with birthday parties, park adventures, play dates, and a bit too much screen time, kids don't get a chance to unwind and reset. It becomes challenging for them to regulate their emotions, leading to intense outbursts, meltdown marathons, and some serious chaos.
Instead of cramming their day with activities, pick one main event and balance it out with some calming alternatives. Take a trip to the library to pick out new books or bake cookies together—activities that are less stimulating and more relaxing. This will better help them regulate their bodies and emotions.
2. Find moments for connection
Wild witching hours often happen because kids crave connection and attention. Toddlers aren’t the best at expressing their emotions or knowing how to ask for what they need, so tears and whining takes over instead. Look for opportunities throughout the day to connect one-on-one with your child. It could be as easy as reading bedtime stories together, running errands side by side, or having a spontaneous 10-minute dance party in the kitchen before dinner. Those little moments might seem small, but they truly matter and can make a big difference in their day.
3. Implement a toy rotation
If you've got kids roaming around the house declaring "I'm bored!" it’s the perfect time to implement a toy rotation. Toy rotation is a system where you keep a limited number of toys accessible, regularly swapping them out with others in storage. By limiting their choices, children are more interested in their toys and have a better opportunity for imaginative play and creativity. This strategy works wonders during witching hour, especially when you’ve got more than one child to entertain.
4. Optimize nutrition
Be mindful of the foods you offer your kids throughout the day, especially as bedtime approaches. While there’s a time and place for sweets and dessert, foods loaded with added sugars are not the best choice before winding down. Foods with added sugars are digested quickly, causing a surge in blood sugar followed by a sharp drop. This rollercoaster effect can leave your toddler feeling cranky, dysregulated, and it’s a sure-fire recipe for witching hour antics.
Nutrition matters, so focus on serving lean protein and healthy fats throughout the day. These foods keep kids satisfied, energized, and prevent those pesky blood sugar swings. Keep your fridge and pantry stocked with hard-boiled eggs, rotisserie chicken, cheese slices, creamy nut butters, avocado, low-sugar granola and protein bars, and unsweetened yogurt. This way, you have quick and simple options for makeshift dinners or snacks.
5. Get outside
Heading outdoors into nature is the perfect way to reset the day and lift everyone's spirits. There's just something about clear blue skies, a stunning sunset, or a refreshing, cool breeze that can completely change everyone’s energy. Take a stroll around the block, enjoy bedtime stories on the porch, or let your kids wiggle their toes in the grass (also known as grounding!), and you might just transform witching hour into happy hour.
6. Expect it
Sometimes, just knowing that witching hour is bound to happen can help us prepare for it. A little mental reframing can make a big difference in getting through it and appreciating the moments when it’s finally over. On those extra tough witching days, give yourself a little reward for making it through (or for keeping your cool!). Treat yourself to simple pleasures like an extra 5 minutes with your book before bed, a relaxing bath, or indulging in an extra-large latte the next morning–you deserve it!
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