Here is How You can Make a Bedtime Routine Chart

Sleep holds great importance in a person’s life. It does not just play a vital role in your mental and physical wellbeing, but increases the quality of one’s life as well. It is really important for a person to get the right amount of sleep, as required by your body, to ensure a healthy and fresh day ahead. Your activities and feeling throughout the day greatly depend on how well you’ve had your sleep. Although there is no doubt about the fact that sleep is an extremely essential part of one’s life, but still there are millions of people who are unable to get proper sleep. People often struggle with their sleeping routines.

Bedtime Routine Chart For Kids

Sleep holds great importance
Sleep holds great importance

Here is how you can make the chart for kids:

  • Warning

You need to keep reminding your child that their day is coming to an end and that it is soon going to be time for bed.

  • Offer a snack

Another little something which can be included is offering a reasonable snack which is has both carbohydrates and protein. An example for such a diet could be a piece of cheese. Such snacks ensure that the child will sleep throughout the night, comfortably.

  • Getting dressed

It is important that at night, while getting into bed, you provide your children with such clothes which are comfortable; which includes, the clothes not being super tight or loose.

  • A nice and warm bath with brushing the teeth

Children hate taking a bath before bed, but if it is a nice and a warm one, they might tend to like it. A warm bath helps to increase the body temperature of your child, due to which they become sleepy and relaxed all of a sudden. Do not forget to add brushing the teeth to the routine.

  • Reading a book

Reading a book
Reading a book

As much as children dislike taking a bath, most of them love being read a good book. It can be any story book, preferably a one which is related to bedtime. It helps to soothe your child.

Bedtime Routine Chart For Adults:

Here are a few things you can add to your bedtime routine for a peaceful night’s sleep:

  • No electronics

You can never fall asleep as long as you are using your mobiles and other electronics. They tend to interfere with the signals sent by your brain, which makes it difficult for you to feel sleepy anytime soon. Try turning off your mobile at night, before bedtime. Try to sleep without pillow for a few minutes daily and relax.

No electronics
No electronics
  • Read

According to a research which was recently carried out, it has been stated that reading a book often helps you to fall asleep easily. It is general advised to read the book in any other room except the one you sleep in, as it is better if you’re brain only links your bed with sleep.

  • Music

Even though it is advised to refrain from using electronic devices but listening to music helps calm your brain and makes you fall asleep earlier than expected. It is recommended not to hear music which is either too loud or emotional.

  • Reminders for the day:

When in bed, you get all sorts of thoughts, including things you did that day, plans for the next day etc. This makes it difficult for your mind to relax. To solve this problem you can right everything down on a note pad, therefore the chances of you forgetting them are low. So you can relax and go to sleep.

  • A yoga

If you feel that yoga helps to soothe your mind then try doing it before going to bed. Yoga is a very good exercise for your mind as well as your body. If you feel that spiritual activities help you to relax then it is advised to include them in your bedtime routine. This may include reading of spiritual literature, meditation, praying, yoga etc.


Bedtime routine charts have not just proven to be valuable for people belonging to a certain age group, but for everyone. Proper sleeping routines help people to be able to get the right amount of sleep without compromising anything; therefore you are able to perform your tasks without feeling tired.

The making of a proper bedtime routine chart is not at all complicated, there are no set rules for it, and you just need to keep in mind a few essentials which are going to benefit you in the long run. You get to think about your day and plan for the next one. It is totally up to you for how long you want your bedtime routine to be. What really matters at this point is the peacefulness of your mind. The key to a successful bedtime routine includes a relaxed mind, joy, and of course for it to be quite.

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