Examples of healthy pre-sleep activities for teenagers

📚 Quick Study Guide

• 🧘‍♀️ Mindfulness & Meditation: Even a few minutes of daily meditation can significantly reduce stress and improve sleep quality.
• 📖 Reading (Physical Books): Unlike screens, physical books promote relaxation and signal to your brain that it's time to wind down.
• ✍️ Journaling: Writing down your thoughts and feelings can help process emotions and clear your mind before bed.
• 🍵 Herbal Tea: Certain herbal teas, like chamomile or lavender, have calming properties that can aid in relaxation and sleep.
• 🌡️ Consistent Sleep Schedule: Going to bed and waking up around the same time each day helps regulate your body's natural sleep-wake cycle (circadian rhythm).
• 🚶 Light Exercise (Earlier in the Day): Regular physical activity is beneficial, but avoid intense workouts close to bedtime.
• 📵 Limit Screen Time: The blue light emitted from screens can interfere with melatonin production, making it harder to fall asleep. Aim to power down devices at least an hour before bed.

Practice Quiz

1. Which of the following activities is MOST likely to promote relaxation before sleep?
   1. Watching an action movie
   2. Scrolling through social media
   3. Reading a physical book
   4. Playing video games
2. What is the primary reason for avoiding screens before bed?
   1. Screens are too loud.
   2. Screens emit blue light that interferes with melatonin production.
   3. Screens make you hungry.
   4. Screens are uncomfortable to hold.
3. Which type of tea is often recommended for its calming properties?
   1. Black tea
   2. Green tea
   3. Chamomile tea
   4. Iced tea
4. Why is a consistent sleep schedule important?
   1. It makes you more popular.
   2. It helps regulate your body's natural sleep-wake cycle.
   3. It gives you more time to sleep in on weekends.
   4. It impresses your friends.
5. When is the best time to engage in light exercise for better sleep?
   1. Right before bed
   2. In the middle of the night
   3. Earlier in the day
   4. Whenever you feel like it
6. What is the benefit of journaling before bed?
   1. It helps you plan your next day in detail.
   2. It helps you process emotions and clear your mind.
   3. It improves your handwriting.
   4. It makes you feel more intelligent.
7. What is the main benefit of practicing mindfulness or meditation before sleep?
   1. It helps you become more competitive.
   2. It helps reduce stress and improve sleep quality.
   3. It makes you better at multitasking.
   4. It increases your energy levels.