Get Your Zs

Learners toss beanbags (pillows) to highlight positive bedtime-routine choices.

Happy children with yoga instructor in studio - Sanford fit

Key Message

A good night’s sleep helps you go, grow, and know!


  1. Identify 9–12 hours as the amount of sleep needed each night to recharge energy.
  2. Describe healthy behavior choices for a bedtime routine.
  3. Apply a variety of motor skills and manipulative skills to game play.


  • Safety: Allow enough space to move freely and minimize collisions. Determine boundaries that are a safe distance from obstacles and walls.
  • Determine how you will group learners, using best practice guidelines from the Teacher's Guide.
  • Set up game: Each learner needs two beanbags and two Recharge Bedtime Choice cards, one with "Zs" to indicate the fit bedtime routine choice and one without.
  • Be prepared to demonstrate fitBoost brain break activity and fitFlow yoga.

Warm Up

Begin with a fitBoost.



Say: Let’s pretend it is an hour before bed and you are going to start your bedtime routine. What choices would you  make? (Refer to fitFlow cards for yoga poses.)

  1. Would you rather take a bath or a shower? Do the boat pose for a bath or mountain pose for a shower.

  2. Would you rather brush your teeth or floss your teeth? Show brushing actions or flossing actions.

  3. Would you rather read a book or listen to a story? Do the easy pose for reading or resting pose for listening to a story.


Your energy influences the choices you make. When you have enough energy, it’s easy to want to make fit move and food choices. However, if your energy is low, it is more difficult to make fit choices.

Your body gets energy while you sleep. Your body is also hard at work storing memories and growing while you sleep. A good night’s sleep of 9–12 hours will recharge your energy so you can be your best during the day.

Sometimes it can be hard to sleep. A bedtime routine helps you get the sleep you need so you have the energy to make fit choices.

The number one thing you need to know is that following a bedtime routine will help you to get all of the sleep you need to be your best! 

Today’s activity will give you ideas for your bedtime routine.


 fitGames activity diagram - Sanford fit

  1. Show learners the bedtime routine cards one at a time and ask them to do a jumping jack (or similar move) for the fit bedtime routine choices—healthy choices to make about one hour before bedtime. Be sure to clarify that some of the choices, like jumping rope or playing outside, are fit choices during the day, but not the best choice right before bed because those activities make it harder to fall asleep.

  2. Pass out the bedtime routine cards and beanbags. Each learner needs two beanbags and two bedtime routine cards. Note: One of the two cards must have "Zs" (indicates the best bedtime choice).

  3. During game play, players toss their beanbags, aiming for the fit bedtime choice on their partner’s card.

  4. If a beanbag does not land on the card, the partner tosses it back, and the player tries again. Once the fit choice  cards are covered by a beanbag, the team works together to cover the cards with fewer tosses. Learners have two to three minutes to complete the round.

  5. After one round, learners replace the cards and beanbags on the ground at the starting position.

  6. Players move clockwise to the next set of cards and repeat the activity.

  7. Use your discretion to increase or decrease time and tossing distance so that players have the opportunity to improve on the number of bean bags that land on the fit choice cards.

  8. Repeat activity as time allows, challenging learners to increase their throwing accuracy and distance.

Close the Lesson

  1. Partner learners.

  2. Select a fitFlow card and complete poses.

  3. While stretching, ask learners to give examples of bedtime routine choices that will help them get a good  night’s sleep.

  4. Assess understanding with the following questions:

    Q: How much sleep do you need to recharge each night?
    A: 9–12 hours

    Why is sleep so important?
    A: Sleep influences your energy, and your energy influences fit choices.

    Why do you need 9–12 hours of sleep each night?
    A: It’s your body’s time to grow, store memories, and recharge energy.

    Explain why bedtime routines are important. 
    A: They make it easier to fall asleep so you can get the sleep your body needs. 

    What will you do to improve your bedtime routine?
    A: Learners identify choices from the bedtime routine cards.

  5. Use the Assessment Rubric (see Teacher's Guide) as a checklist to assess understanding, skill development, and personal responsibility.


What is one thing you will add to your bedtime routine?

What You'll Need


  • fitBoost Cards
  • fitFlow Yoga Cards
  • Beanbags

Health Education Standards

  • Standard 1: Core concepts-Sleep and Rest
  • Standard 2: Analyze Influences
  • Standard 4: Interpersonal Communication
  • Standard 5: Decision-Making

Social and Emotional Learning Competencies

  • Self-Awareness
  • Self Management
  • Responsible Decision-Making

Extend the Lesson

  • The fit unit, Create a Sleep Zone As Part of Your Bedtime Routine, provides multimedia lessons, activities, and challenges to help learners plan bedtime routines and calculate the number of hours they sleep.

Adaptations and Modifications

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