Self-care tips to do before bedtime



Maintaining a steady routine of self-care is important for your mental and physical health

Before bedtime tips for better sleep

It's super important to care for your family's mental and physical health, especially during these tough times. It all starts with getting plenty of sleep. Not getting the recommended 7-9 hours of rest each night could lead to problems such as increased stress, impaired cognitive thinking, poor attitudes, and the inability to focus. Slumber Yard has provided us with a bunch of tips to help you and your family sleep well.

Creating a bedtime routine and sticking to it can go a long way in helping you get a good night’s sleep, namely because it will signal your body that it’s time to rest. Just like with young kids, setting the stage for restorative sleep can result in everyone feeling alert, well-rested, and ready to take on the upcoming day. 

Bedtime routine vary as people have different needs and preferences. While some tips apply to any age, each age group also has tips that address their specific sleep needs. 
  • Children: Children need the most amount of sleep, between 9 and 16 hours depending on age. 
  • Teenagers: Without adequate sleep, teens are at increased risk of mental health problems. 
  • College students: As they transition from kids to adults, college students need a good night’s rest to maintain strong mental health. 
  • Adults: Getting a good night’s sleep helps promote long-lasting good physical and mental health. 
  • Parents: Self-care that includes relaxation tips and stress relievers goes a long way in helping parents get restorative sleep. 
Kids

1. Have a chat about how they are feeling before they go to bed. It gives them a sense of security and being cared about.

2. Meditation apps can help kids wind down after a busy day.

3. Get them outside to run off all that extra energy.

Teenagers

1. Limit caffeinated beverages, such as coffee and energy drinks.

2. A hot shower or bath before bedtime can significantly improve sleep.

3. Make sure your teens get regular exercise. It's good for their physical and mental health.


College students

1. Maintain open communication. College can be a huge transitional period for young adults, so it’s important to keep the lines of communication open.

2. Create a care package for sleep. Put together a sleep kit with your favorite sleep mask, earplugs, aromatherapy scents, white noise machine or soothing music. 

3. Have your child try journaling. Having your college kid write down their feelings goes a long way in helping them process and sort through what they are experiencing. 

Adults

1. Set aside time for a bedtime routine. However, bedtime routines are essential for good sleep. Set a reminder if necessary.

2. Try a cup of soothing tea. A few good choices include chamomile, lavender, and lemon balm.

3. Meditate. It can help reduce cortisol, the hormone associated with stress. There are several apps you can try.


Parents 

1.Shower in low lighting. Taking a warm shower before bed can promote relaxation throughout your body. Turning the lights down can further aid this relaxation.   

2. Indulge in adult coloring books or puzzles. It relaxes the brain, diverts attention from your worries and increases pleasure, all of which reduce stress. 

3. Listen to audio therapy. Incorporate this technique into your bedtime routine by turning on the music or white noise 30 to 45 minutes before you want to fall asleep. 

Incorporating self-care into your bedtime routine will go a long way in improving your sleep as well as your overall health. In our busy world, that can be difficult, so it’s imperative that you make time for a consistent bedtime routine every day. 

Want more tips for a good sleep routine? Click here.



Other articles by HVP News Reporters


  • Safety tips to follow when using gas or charcoal grills

    Following safety procedures when grilling can reduce injury and save lives

    Memorial Day marks the beginning of summer for many New Yorkers, and with it, the start of the grilling season. As New Yorkers get ready to fire up their grills this Memorial Day weekend, the New York State Division of Consumer Protection (DCP) reminds consumers to consider some important safety tips for safe summer barbecues. read more »
  • Tips to help avoid moving scams

    Be aware of deceptive business practices

    For this week’s “Tuesday’s Tips,” the New York Department of State’s Division of Consumer Protection provides consumers with important tips to avoid scams when moving. Moving your belongings can be a stressful process, and unfortunately scammers use these situations to defraud consumers out of thousands of dollars by using deceptive business practices. read more »
  • 4 things parents and youth athletes should know about concussions

    Every person and every concussion is different

    Despite the attention drawn to the topic of concussions over the past decade, it can be difficult to find readily available answers about what parents and young athletes should do after sustaining a concussion. read more »
  • How to keep feet and ankles in tip top shape this summer

    Experts offer tips for you and your family

    Summer fun and chores alike come with potential hazards to feet. According to the American College of Foot and Ankle Surgeons, here’s how to protect feet and ankles from the most common seasonal hazards. read more »
  • Confused by nutrition labels? You’re not alone

    How to read the packaging on your groceries

    Shopping for groceries can be like navigating a maze: so many choices in every aisle, food packages covered in marketing claims, and little direction on what is truly healthy and what isn’t. People want to make healthy choices for themselves and their families, but how can they when the information available to them can be so overwhelming? read more »
  • Thoughtful gift ideas for Mother's Day

    Make your mom smile on her special day

    To show your mom just how much she means to you, choose a Mother’s Day gift that reflects her interests and passions. As you’re looking for the perfect gift, consider these thoughtful ideas that will touch her heart. read more »
  • How high-speed internet can help spark community vitality

    Let's get internet everywhere

    Most Americans consider high-speed internet an essential household service. Yet in rural America, an estimated 25% of the population doesn’t have broadband access, limiting their economic growth and access to career opportunities and resources such as education and health care. read more »
  • Girls on the Run launches new curriculum

    Meeting the needs of today's girls

    Girls on the Run International (GOTRI), a nationally recognized nonprofit that empowers young girls, has launched its new research-based curriculum intentionally designed to meet the needs of today's girls. Entitled Hello, Superstar!, the innovative curriculum helps girls build the confidence to be themselves through meaningful and engaging lessons and activities that keep them moving. read more »
  • From awareness to action: Learning.com's commitment to supporting healthy relationships with technology for kids

    Learning.com shares resources aimed at creating positive digital experiences for children

    As the world observes Mental Health Awareness Month this May, Learning.com, a leading provider of digital literacy solutions, is taking proactive steps to address a pressing issue: the need for young learners to develop healthy relationships with technology. Recognizing that banning technology isn't the solution, Learning.com is engaging educators and parents in the conversation and providing free tools and resources during the month of May aimed at supporting the creation of positive digital experiences for children. Through an informative webinar with experts in the field on May 21, Learning.com will foster discussions that aim to help students build healthy relationships with technology. read more »
  • 4 trends showing mental health is a continued challenge for Americans

    People with outward appearances of success, productivity and happiness often still deal with internal struggles. Mental health challenges continue to affect Americans, with nearly 3 of 4 (73%) U.S. adults reporting struggles with mental health in 2023. read more »