[MUSIC PLAYING]
SPEAKER: You know that feeling.
Your family is tired all day,
but when bedtime rolls around,
you're wide awake.
What's keeping you up?
Chances are it's the choices you
make right before heading
to bed.
Time for a bedtime makeover.
Here are five tricks that will
help you feel fresh and rested
tomorrow.
Number one, wind down early--
about an hour before you hit
the sheets.
Phones and other screens off.
That goes for everyone, even
the grownups.
That'll give your mind plenty
of time to power down.
Number two, do something
to relax.
Get everyone to read a book
or listen
to some soothing music--
whatever will help you zen out.
Number three, if your mind is
racing, clear your head
by writing down your thoughts,
worries, or your to-do list
for tomorrow.
Then, forget about it
until the sun rises.
Number four, make your bedrooms
just right for sleep, that means
cool and dark with no computers,
TVs, or phones.
Number five, stick
to a schedule.
It's tempting to stay up
on the weekends,
but everyone will feel so much
better if they go to bed
at the same time every night--
you too, Mom and Dad.
That way, you'll set your body's
natural clock to get sleepy
at the right time.
Small bedtime tweaks mean better
rest, more energy, and healthier
choices all day.
Sweet dreams.
[MUSIC PLAYING]
