🍽️ Eat a Healthy Dinner: A yummy meal with veggies, lean meat, or fish.
🍌 Snack (if hungry): If I need a snack, I can have something like a banana, some nuts, or yogurt—but no sugary snacks before bed!
🥛 Drink: Water or warm milk (no sugary drinks like soda or juice).
🧼 Wash Up: Brush my teeth, wash my face, and get into my pajamas.
🚿 Quick Shower (if needed): A warm shower to feel clean and relaxed.
📖 Read a Book: Choose a fun or calming story to help me unwind.
🎶 Listen to Music: Put on soft music or nature sounds that make me feel calm.
🎨 Draw or Color: I can do something creative if I want to relax my mind.
🌬️ Breathing Exercise:
Breathe in through my nose for 4 seconds.
Hold my breath for 7 seconds.
Slowly breathe out through my mouth for 8 seconds.
Do this 3 times to help my body relax.
🛏️ Snuggle into Bed: Grab my favorite pillow or stuffed toy and make my bed cozy.
🌟 Think Happy Thoughts: Picture something fun or something I’m excited about tomorrow.
🌙 Turn off the Lights: Say goodnight to my room, keep the lights dim or off.
🎶 Soft Sounds: If I need it, I’ll listen to my favorite soft sounds like rain or ocean waves.
