Hi there! Let’s talk about sleep.

Sleep is something your body and brain need to feel happy and strong. Think of sleep like charging a tablet. When you sleep, you get energy for playing, learning, and growing.

What is sleep?

Sleep is when your body rests and your brain sorts memories and grows. Your body fixes little problems, your muscles relax, and your brain remembers what you learned that day.

How much sleep does a 7-year-old need?

Kids about your age usually need about 9 to 12 hours of sleep each night. That means if you go to bed at 8 pm, you might wake up around 7 am and feel great.

Why is sleep important?

• Helps you grow taller and stronger.
• Makes your brain remember things from school and helps you learn.
• Keeps you happy and less grumpy.
• Gives you energy to play and think clearly.

Step-by-step bedtime routine (easy to follow)

1. Pick a bedtime and try to keep it the same every night.
2. Turn off screens at least 30 minutes before bed. Try reading or talking instead.
3. Brush your teeth and put on pajamas.
4. Take a warm bath or wash your face to feel cozy.
5. Read a short story or talk about a fun part of your day.
6. Do a calm breathing exercise (try the smell the flower, blow the candle trick below).
7. Snuggle with a favorite stuffed toy and close your eyes.

Calming breathing exercise

Try this while lying in bed. Do it slowly and quietly.

1. Imagine a bright flower in front of you.
2. Breathe in through your nose while you pretend to smell the flower for 4 slow counts.
3. Breathe out through your mouth like you are blowing out a little candle for 6 slow counts.
4. Repeat 4 times or until you feel calm.

Tips to make your room sleepy-friendly

• Keep the room cool and comfy.
• Use a night light if the dark makes you scared.
• Make your bed cozy with your favorite blanket or stuffed animal.
• Keep toys and games for daytime. Use the bed only for sleeping or quiet reading.

If you have a bad dream

Waking from a bad dream can feel scary. Try these quick things:

• Turn on a little light and tell an adult about the dream.
• Think of a happy place like the beach or playing with a friend.
• Do a few slow breaths and snuggle your stuffed animal.

Fun sleep challenge

For three nights, try your new bedtime routine. Keep a tiny sleep journal with a sticker each morning if you slept well. See how many stickers you can get in a week!

Good luck and sweet dreams!

Sleep is one of the best parts of the day. Rest well and wake up ready for fun.