Here's a simple, kid-friendly way to fall asleep
(you don't need to do all of these--just a few can help)
1. Get your body ready
* Put on comfy pajamas
* Brush your teeth and wash your face
* Dim the lights (bright light wakes your brain up)
2. Put screens away
* Try to stop using your phone/tablet 30-60 minutes before bed
* Screens tell your brain it's "daytime," which makes sleeping harder
3. Do something calm
* Read a book
* Listen to quiet music or an audiobook
* Stretch gently or sit quietly
4. Breathe to relax
Try this easy breathing trick:
* Breathe in through your nose for 4 seconds
* Hold for 2 seconds
* Breathe out slowly through your mouth for 6 seconds
* Do this 5 times
5. Get in bed & don't stress
* Lie down, close your eyes
* If your mind is busy, imagine a calm place (beach, clouds, quiet room)
* It's okay if sleep doesn't come instantly--just resting helps
6. If you can't sleep after ~20 minutes
* Get up quietly
* Do something calm (no screens)
* Try again when you feel sleepy
If you want, tell me:
* What time it is for you right now
* Or what's making it hard to sleep (noise, thoughts, not tired, etc.) read more