Why a Bedtime Routine Helps
A bedtime routine is like a signal to your body that it’s time to sleep. It helps you relax and get ready for bed.
Choosing Relaxing Activities
Pick activities you enjoy, like reading, listening to calm music, or taking a warm bath.
Setting a Bedtime
Try to go to bed at the same time every night, even on weekends.
Turning Off Screens
Turn off your phone, tablet, and TV at least an hour before bed. The blue light can keep you awake.
Preparing Your Room
Make sure your room is dark, quiet, and cool. These things help you sleep better.
Making It Fun
Your bedtime routine should be something you look forward to! Make it fun and relaxing.
Stretching or Yoga
Gentle stretches or yoga poses can help relax your muscles and calm your mind.
Reading a Book
Reading a book can help you wind down and take your mind off things.
Listening to Calming Music
Choose music that’s slow and relaxing, like classical or nature sounds.
Using Essential Oils
Some essential oils, like lavender, can help you relax and sleep better. (Ask an adult before using them!)
Writing in a Journal
Writing down your thoughts or feelings can help you clear your mind before bed.
Making It Consistent
The more you stick to your bedtime routine, the better it will work. Try to do the same things every night.