Hello, I am Sanjay Malhotra and welcome to Kids Talk Sleep. Today, we will be talking about what to include in your bedtime routine, and what you can do before you go to bed, to help you sleep better. Research has shown us that you sleep better with a nighttime routine that consists of a few activities. Here are some examples, and you will want to put them in the order you like best. You can have a nutritious snack, take a shower or bath, read a book, sing, say prayers, or talk about your day. You should also definitely brush your teeth and use the toilet before you go to bed. You want to do the same activities in the same order every single night. Even if you get home late from sports practice, try to do the same activities just really fast, like a shorter shower or reading less pages from your book. Avoid screens like TV, phones, tablets and computers in the last half hour before going to bed, because the blue light from screens delays your brain making melatonin. If you follow these tips, you might find it easier to fall asleep at night every night. Thank you for listening, I’m Sanjay Malhotra, and keep growing with sleep.
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