Sleep is important for your body and brain! Kids ages 6 to 12 should get between nine and 12 hours of sleep each night. Sometimes this can be hard — especially if you don’t feel tired, or you're thinking about a busy or hard day. The good news is, you can use some easy and effective strategies to help your mind and body get ready to rest.
You’ve probably heard about “personal hygiene,” keeping your body clean by washing your hands, brushing your teeth, and bathing regularly. But there’s another kind of hygiene called “sleep hygiene.” This is a set of healthy habits that set your brain and body up for a good night’s sleep.
Try these three steps to wind down at the end of the day:
At least 30 minutes before bedtime, turn off all screens (phone, computer, tablet, television). Screens are stimulating, and the glare can interfere with your brain’s ability to fall asleep. If you use electronic media right up until bedtime, you are less likely to get a good night’s sleep.
Spend about 30 minutes doing quiet, relaxing activities. You can read, draw, write in a journal, or listen to calm music. Dimming your lights can help you feel sleepy too.
Relax your body with a warm bath or shower, brush your teeth, and put on comfy pajamas. It is best not to eat a big meal right before bedtime, because this can keep you awake while your body works to digest food. Instead, have a small snack like apple slices with peanut butter if you're hungry.
Preparing for the next day, like picking out your clothes or packing your backpack, can also help you feel calm and ready to sleep.
To help your body and brain get sleepy, your bedroom should feel peaceful and cozy. Try not to do homework, eat snacks, or play games on screens while you’re in bed. Here are a few other ways you can help you’re your room for bedtime:
Before bedtime, tidy up your room! Put away toys and turn off any electronics like tablets or TVs.
Try to turn off most lights. Darkness helps your brain know it's time to sleep. If your room is still bright, try closing the curtains or wearing a sleep mask. You can still use a nightlight or flashlight if it makes you feel better!
Close your door to help block out sounds. If other sounds at home are distracting you, try playing gentle “white noise” by turning on a soft fan or running a sound machine.
Rooms that are too warm can make it hard to sleep. Ask a grown-up to help keep the room a little cooler, around 65 degrees Fahrenheit.
Try going to bed and waking up at the same times each day, even on weekends. Sleeping too late on weekends can make Monday mornings harder.