Building Better Sleep Habits with the Sleep Routine Tool

Good sleep is the foundation of a student’s success. Yet, many struggle with late-night screen time, stress, and irregular sleep patterns. The Sleep Routine tool helps students create a structured bedtime routine that promotes restful sleep, better focus, and improved well-being. By following simple, actionable steps, students can develop lifelong sleep habits that enhance their mental and physical health.

How to Use the Sleep Routine Tool

Encouraging students to adopt a consistent sleep routine is key to their overall success. Here’s how educators, parents, and counselors can guide them through the process:

1. Set a Consistent Sleep Schedule: 
   1. ‍Encourage students to go to bed and wake up at the same time every day (including weekends).
   2. ‍Highlight the importance of getting at least 8 hours of sleep each night.
2. Create a Calming Pre-Sleep Routine
   1. 30 minutes before bed, students should engage in activities that signal their bodies it’s time to wind down.
   2. Options include:
      1. Reading a book
      2. Drawing or journaling
      3. Listening to calming music
      4. Using aromatherapy or dim lighting

        3. Reduce Screen Time Before Bed

1. Blue light from screens can disrupt melatonin production, making it harder to fall asleep
2. Encourage students to put their phones on Do Not Disturb and avoid screens at least 30 minutes before bedtime.
3. Incorporate Self-Care Practices
   1. A bedtime routine can include simple self-care habits like:
      1. Brushing teeth and washing face
      2. Taking a warm shower
      3. Practicing deep breathing or meditation
4. Clear the Mind for Restful Sleep
   1. If students struggle to fall asleep, they can try:
      1. Focusing on sounds, imagery, or breathing exercises
      2. Journaling thoughts to release worries
      3. Practicing gentle stretches to relax muscles

Benefits of the Sleep Routine Tool for Students

By using this tool, students can develop habits that lead to:

1. Improved focus and memory retention
2. Better emotional regulation and reduced stress
3. More energy and motivation throughout the day
4. Stronger immune function and overall health

Download the Sleep Routine Tool Poster

Help students take control of their sleep habits! Download the Sleep Routine poster to provide a clear, step-by-step guide for building better bedtime habits. A well-rested student is a more successful and happier student!