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.

Other articles by HVP News Reporters

  • 4 ways to promote positive maternal mental health

    It's important to take good care of yourself

    The joys of raising and nurturing a baby are practically endless for new parents, yet there remain challenges to overcome. While it may be natural to focus attention and energy on caring for a new baby, it’s equally important for mothers to maintain their own mental health. read more »
  • Foot and ankle safety tips for the summer months

    7 facts you need to know

    From the beach to the backyard, taking care of your feet and ankles in summer is essential. read more »
  • Donate plasma to save lives this summer

    It's a meaningful way to give back to your community

    Plasma donation is an impactful, meaningful way to give back to your community this summer. By donating plasma, you can help people like Machelle Pecoraro. read more »
  • Reinvigorate your plant collection

    Annual Master Gardener Program Great Plant Swap and Sale

    The Annual Cornell Cooperative Extension of Ulster County’s (CCEUC) Master Gardener “Great Plant Swap & Sale” Returns on Saturday, June 10, 2023 at the Forsyth Park Pavilion, 157 Lucas Avenue in Kingston. The proceeds benefit the Dominic Parise Master Gardener Scholarship. read more »
  • 5 garage safety tips

    Make sure everything is secure and functioning properly

    When you throw open the windows, you’ll likely be spending more time with the garage door open, too. Make access to your outdoor equipment safer with these tips to get your garage ready for the warmer months. read more »
  • 7 vegetables to grow easily in your home garden

    All you need is a little time and effort

    Growing fresh, healthy vegetables at home may not be as hard as it sounds. Novice gardeners just need good dirt, easy plants to grow, lots of sunshine and the right amount of water. read more »
  • 7 budget-friendly gardening hacks

    Tricks to help you create a cost-effective garden

    Gardening can be a simple way to beautify your yard, relieve stress and save money on your grocery bill, but like any hobby, you can get carried away buying necessary equipment. read more »
  • 2023 I Love My Parks Day Events

    Volunteer with your family to clean up a local state park

    I Love My Park Day is an annual event that brings together thousands of volunteers to enhance and celebrate New York's amazing parkland. read more »
  • Spinach and artichoke stuffed mushroom caps

    Simple, easy and delicious

    Bringing an element of elegance to your holiday celebration is easy when you start with party-pleasing ingredients, and great tasting food often starts with dairy. read more »
  • Parmesan crusted chicken

    Super easy to make

    Not only is this Parmesan Crusted Chicken dish delicious, it is super simple to make. read more »