Think about how much of your day is a part of some routine. 🧾

What and when you eat. What time you leave for work and the route you take to get there. Whether you enjoy Sunday Fun-day or succumb to the Sunday scaries.

The point is:

Your day-to-day is made up of routines that help you establish habits (good or bad).

Creating a routine for the end of your day is a proven way for falling asleep faster. By doing the same things every night, your brain comes to understand you’re signaling it’s time for rest.

There are endless variations on what you can incorporate into your routine. And you should experiment with different activities to see how your results change.

Regardless of what you choose to do, make sure it addresses your 🧠 mind,♥️  heart, and 👤 body (aka your “Three kids”) to bed.

As any parent knows, putting a child to bed and getting them to fall asleep can be difficult. It’s even harder with multiple children. A well-choreographed routine for each kid is required.

You can read more about the Three Kids routine here.

Putting Your “Three Kids” To Bed

Below we’ve put together a list of activities you can choose from to build your bedtime routines and put your “three kids” to bed.

Kid 1: Your Mind 🧠

• Put away your phone and computer
• Meditate or pray
• Use a breathing exercise
• Try guided imagery
• Write down anything that’s on your mind

Kid 2: Your Heart ❤️

• Listen to relaxing music
• Read a light-hearted novel
• Dim your lights
• Light a candle
• Take a warm bath

Kid 3: Your Body 👤

• Complete a 10-minute yoga session
• Stretch
• Use a foam roller
• Try a meditative walk
• Eat a light snack

Waking Up Your “Three Kids”

Use this list of activities to build your morning routine and wake up your “three kids”. Note that we recommend waking up in the opposite order you used at night.

Kid 1: Your Body 👤

• Take a hot (or cold) shower
• Do some stretching
• Go for a walk
• Enjoy a cup of coffee or tea
• Eat breakfast

Kid 2: Your Heart ❤️

• Listen to an energizing playlist
• Talk to a loved one
• Write in your journal what you’re grateful for
• Do something silly (play a video game, craft, play with your pet, etc.)
• Recite your affirmations (I will do great things today, I am achieving (your goal), I’m a great (your occupation)

Kid 3: Your Mind 🧠

• Create a to-do list for the day
• Pick your one big “must-do” to start your day
• Meditate or pray
• Clean out your email and phone messages
• Read

💡 One final note:

For the “Three kids” technique to work, you can’t skip out on basic sleep hygiene.

Make sure:

• Your bedroom is dark and quiet
• Your bedroom room temperature is cool
• You’re using a set bedtime and a set wake-up time

Check out the sleep hygiene checklist in your sleep journal for even more tips.