K–6Wellness
Evening Wind-Down
Relaxation before bed
Elsa
RayaBefore you start
- Age band
- K–6
- Time
- 10–20 minutes
- Quest type
- Hanging Out
- Guardian
- Dan · Wasatch
- Materials needed
- Blackout Curtains
- Herbal Sleep Tea Sampler
- White Noise Machine
Why this skill rocks
Zoom! Go, go, go! Learning how to relax before bed helps you get super good sleep so you can be an energy-filled superstar all day long.
2034Where this could take you
By 2034, you'll know exactly how to stay calm and focused, whether you're studying for big tests or helping manage the fast-paced Olympic events!
What You'll Need
Optional materials for this quest.
Blackout Curtains
RequiredLight is the single most powerful signal to your circadian rhythm. Blackout curtains eliminate street lights, car headlights, and early morning sun so your brain stays in sleep mode. A worthwhile permanent upgrade to your bedroom environment.
Herbal Sleep Tea Sampler
RequiredChamomile, valerian root, and passionflower teas have mild evidence for promoting relaxation before bed. More importantly, the ritual of making and drinking a warm cup of caffeine-free tea is a reliable sensory wind-down cue that trains your brain for sleep.
White Noise Machine
A dedicated white noise machine maintains a consistent sound environment throughout the night, masking traffic, neighbors, and other disruptions better than a phone app because it does not compete with notifications. Especially useful in SLC urban neighborhoods.