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Creating a Calming Bedtime Routine
Overview
A structured plan to help you and your teenager develop a calming bedtime routine that promotes relaxation and better sleep. Please let your teen pick the routine and customize it for their evening, they might likely choose to talk to you as well.
Expert
Mercan
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Steps
1
Establish a Phone-Free Zone
Designate a specific area outside the bedroom for phones and other electronic devices to minimize distractions before sleep. Make sure the phones are on airplane mode.
Also consider buying simple alarm clocks. Smaller ones, that can have a few alarms set (you can set 3 with 10 minute incremental ;)
Creating a phone-free zone helps reduce screen time and promotes a more peaceful environment for sleep.
1 day
13 min
2
Create a Relaxing Playlist
Spend time together creating a playlist of calming music or nature sounds to listen to before bed.
Listening to soothing music can help signal to your body that it's time to wind down.
1 day
54 min
3
Practice Mindfulness Meditation
Engage in a short mindfulness meditation session before bed to calm the mind and body.
Mindfulness meditation can help reduce anxiety and promote relaxation, making it easier to fall asleep.
1 month
9 min
daily
4
Read a Book Together
Choose a book to read together as a calming activity before bed.
Reading can be a great way to unwind and escape into another world, promoting relaxation.
4 weeks
27 min
weekly
5
Journaling Before Bed
Spend a few minutes writing in a journal about your day or expressing gratitude.
Journaling can help clear the mind and promote positive thoughts before sleep.
1 month
13 min
daily
6
Gentle Stretching or Yoga
Incorporate gentle stretching or yoga into your bedtime routine to relax the body.
Physical relaxation through stretching can help ease tension and prepare the body for sleep.
1 month
18 min
daily
7
Create a Sleep-Inducing Environment
Make adjustments to your bedroom environment, such as dimming lights and using calming scents.
A comfortable and calming environment can significantly improve sleep quality.
1 day
27 min
8
Set a Consistent Bedtime
Establish a consistent bedtime for both you and your daughter to promote better sleep habits.
Consistency in sleep schedules helps regulate the body's internal clock.
1 month
4 min
daily
9
Reflect on the Routine
At the end of each week, discuss what worked and what could be improved in your bedtime routine.
Reflection helps identify successes and areas for growth, fostering a sense of accomplishment.
4 weeks
27 min
weekly
Duration
Dates
5 months 4 weeks