2-Minute Sleep Tip: The Power of a Simple Bedtime Routine

To sleep well, there are two tricky transitions your teen has to learn to navigate: waking up and powering down.

The solution?

Help them leverage the power of routine.

A solid routine saves your tired teen from having to expend their limited energy to make 'good decisions' in the moment.

ACTION:

Print this plug-and-go template for a simple 3-step bedtime routine.

Using the worksheet

1. Determine the start time for the routine and set an alarm for this time.
2. Bedtime Routine Step #1 (SHIFT): Decide on an enjoyable activity to help ease away from alerting activities (ex. homework, video games).
3. Bedtime Routine Step #2 (DEACTIVATE): Choose an activity that will help the body and mind relax.
4. Bedtime Routine Step #3 (REWARD): Plant a treat at the end of the routine.
5. Instead of figuring out a new plan every night, repeat the exact same routine for at least one week. Choose a reward for sticking with the routine for 7 days straight. Monitor progress with the daily tracker. With time and consistency, the routine will become a habit, giving the same result (i.e. being able to power down) for less energy.

FOR MORE: Take a listen to this episode on the power of routine and how to set up a bedtime routine.

Happy New Year!

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P.S. This worksheet is from an insomnia program for teens and young adults that I'm in the midst of developing and will be piloting soon​. More info on this to come!

Want to read past 2-minute tips? You can find them all here.

NOTE: The content and all linked materials in this newsletter provide general information about sleep and insomnia and are not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.