Now it’s time to put this week’s wellness ideas into action! These simple ideas & activities are designed for families to explore, create, and enjoy together.

Choose what works best for your family and have fun along the way.

Nutrition Ideas & Recipes 🍓🥗

Nourishing Your Body for Rest & Recovery

Healthy eating supports our bodies all day long—including when it's time to rest and recover. Regular meals, balanced snacks, and staying hydrated help provide the nutrients and energy our bodies need for growth, learning, movement, and recovery.

If someone feels hungry before bedtime, a light, balanced snack may be a good option. Choosing foods that are satisfying without being overly heavy can help everyone feel comfortable as they settle in for the night.

Bedtime Snack Ideas

🍎 Apple slices with peanut butter or sunflower seed butter
🍌 Banana with Greek yogurt
🫐 Berry yogurt parfait
🥣 Apple Cinnamon Overnight Oats
🌾 Whole grain crackers with cheese
🥛 A glass of milk or a fortified plant-based milk (if part of your family's routine)

Remember that evening snacks aren't necessary for everyone. Listening to your body's hunger and fullness cues can help you decide what feels right for you.

Making Movement a Family Habit

Gentle Movement Before Bed

As bedtime approaches, gentle movement can help our bodies transition from busy days to restful evenings. Stretching, slow yoga, and mindful movement encourage us to slow our breathing, release muscle tension, and prepare for sleep. Many families may enjoy making gentle movement part of their bedtime routine together.

This week, try this Bedtime Yoga video before getting ready for bed. Move at your own pace, focus on how your body feels, and remember that every stretch doesn't have to be perfect to be beneficial.

Creating Calm Before Sleep

Bedtime is a wonderful opportunity to slow down, reflect on the day, and prepare both our bodies and minds for rest. Even a few minutes of mindfulness can help your body and mind unwind, creating a calm transition from the day to a restful night's sleep.

Your family's calming routine might include taking a few deep breaths, saying a prayer, sharing something you're grateful for, listening to relaxing music, or simply enjoying a few moments of quiet together.

A Guided Sleep Meditation is included below. Feel free to incorporate it into your bedtime routine one evening this week to help create a peaceful transition from a busy day to a restful night's sleep.

Credit: WeeWoo Heart Happy Kids
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Credit: Studio Orenda
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As you try these activities, remember that wellness looks different for every family. Focus on enjoying the process, celebrating progress, and finding what works best for you.

Try It Together