The 1% Club
8 of Spades
Bedtime Routines
Medium Level
It’s super important to help your body get ready for sweet dreams by having a bedtime routine.
What are some of your favourite things to do before bed?
- Reduce your time on bright screens and swap for a book! Do a story-time with friends or family.
- Write in a diary to keep track of your secrets or stories from the day.
- Take a warm shower or bath, and get cozy in your favourite pyjamas before you go to bed.
Following a routine can help you calm down and sleep better. If you don’t get enough sleep, you might feel tired and grumpy the next day.
A US study on benefits of a bedtime routine in young children, stated that regular routines improve health and learning. A routine can involve eating a healthy snack, brushing your teeth, cuddles and fun activities before bed.1
Small changes CAN make a big difference – that’s what the 1% Kids’ Club is all about.
Videos
Extra info:
Children and Sleep | Sleep Foundation
- If you have access to a library, allow some of the kids or parents to borrow books for nighttime reading. Help them find their favourite characters or stories and encourage them to read a few pages before sleeping.
- In the morning, ask the children if they had any dreams and offer advice if they didn’t sleep well.
- Manage your children’s screen time before bed. Try to avoid watching TV or playing on computers so that their minds can relax.
- Establish a consistent time each evening to start the bedtime routine. Support their quality of sleep by reading them a story and making the room quiet, dark, and cool.
- Accept that the bedtime routine may change and encourage your child to create their own schedule.2
- Mindell, J.A. and Williamson, A.A. (2018). Benefits of a bedtime routine in young children: Sleep, development, and beyond. Sleep Medicine Reviews, [online] 40(1), pp.93–108.
doi:https://doi.org/10.1016/j.smrv.2017.10.007. - Calm (2024). Calm Blog. [online] Calm Blog.
Available at: https://blog.calm.com/blog/kids-bedtime-routine
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