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. 

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.


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. 


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.


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.

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