Athletics & Wellness
Grade 4
8 min
Building a Bedtime Routine
Design a simple wind-down routine.
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1
Why Have a Bedtime Routine?
A routine is a pattern of things you do in the same order. A bedtime routine tells your brain and body that it's time to get ready for sleep. This can help you fall asleep faster and get the great rest you need to have energy for school, sports, and fun!
2
Screens Off for Sleep
The light from phones, tablets, and TVs can trick our brains into thinking it's still daytime. Turning them off about an hour before bed is a great idea. This helps your brain get the signal that it's time to rest.
3
Choose Your Calm
What can you do instead of looking at a screen? Try a calm activity! You could read a book, listen to quiet music, draw, or do some gentle stretches. The goal is to do something relaxing that helps you feel peaceful.
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Challenging
The idea of a "wind-down" routine is useful for bedtime. In which other situation could a similar calm routine be helpful?
0.Right when you wake up and need to get energized.
1.After a frustrating argument or a tough loss in a game.
2.In the middle of playing a fun, fast-paced video game.
3.Right before you start an intense workout.
Challenging
You are helping a younger friend design their first bedtime routine. What is the most important and helpful first step?
0.Tell them the exact three activities they must do every night.
1.Ask them what calm activities they enjoy and make them feel safe and relaxed.
2.Find a sleep app for them to use on a tablet in bed.
3.Insist that their routine must be at least 45 minutes long.
Easy
In this lesson, what is a "routine"?
0.Something you do in the same way on a regular basis.
1.A type of high-energy exercise.
2.A special snack you only eat at night.
3.A television show about sleeping.
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