Charging Your Body's Battery

Your body has an energy battery, just like a tablet or phone. When you run, play, and learn, you use up that energy. Sleep is how you plug in and recharge your battery for the next day.Why is a full battery important?Brain Power: Sleep helps you remember what you learned in school.Growth: You actually grow more when you're sleeping!Energy: A full night's sleep gives you the power to play your favorite sports and games.Mood: When you're well-rested, you feel happier and less grumpy.Kids your age need about 9 to 11 hours of sleep every night to be fully charged.

Sofia has a big basketball game tomorrow and wants to be full of energy. Here’s her winning sleep routine:Power Down Early: One hour before bed, she turns off the TV, tablet, and phone. The bright light from screens can trick your brain into thinking it's still daytime.Calm Down Activity: She spends 20 minutes reading her favorite book. This helps her mind relax.Get Ready: She brushes her teeth, puts on her comfy pajamas, and makes sure her uniform is ready for the morning.Create a Sleep Cave: She closes her curtains to make the room dark and turns on a quiet fan for some white noise.Consistent Bedtime: She gets into bed at her usual time, 8:30 PM, so her body knows it's time to rest and recharge for the big game!

David had a super busy day with school, piano lessons, and playing at the park. His mind is buzzing! Here is how he winds down:Talk It Out: He tells his family about his day during dinner. Sharing his thoughts helps clear his mind.Warm Shower: He takes a warm shower. The warm water helps his muscles relax.Gentle Stretches: He does a few simple, slow stretches on his floor. This tells his body it's time to slow down.Journal Time: He writes down one good thing that happened during the day in a notebook. This helps him focus on happy thoughts.Avoid Sugar: He drinks a small glass of milk instead of a sugary juice box, which could give him too much energy before bed.