Get Your Zs

• Safety: Allow enough space to move freely and minimize collisions. Determine boundaries that are a safe distance from obstacles and walls.
• Ensure all equipment and materials are properly cleaned. 
• Determine how you will group learners, using best practice guidelines from Effective Strategies for Grouping Learners.
• 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 that displays the opposite of the healthy choice.
• Be prepared to demonstrate fitBoost activity and fitFlow yoga.

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 chair pose for a bath or tree pose for a shower.
   
   
2. Would you rather wear short sleeves or long sleeves to bed? Do the crescent pose for short sleeve or warrior II for long sleeve.
   
   
3. Would you rather listen to music or read a story? Do resting pose for listening to music or easy pose for reading a story.

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

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

Do you ever have a hard time falling asleep? A bedtime routine helps you get the sleep you need so you have the energy to make healthy 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. 

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 healthy choices during the day, but not the best choice right before bed because those activities make it harder to fall asleep. Learners are paired up and stand in designated lines apart from each other for the bean bag toss.
   
   
2. Each pair goes to the middle pile and draws two cards each from the Recharge Card pile. Ensure the deck includes a mix of healthy and unfavorable bedtime routine choices. Partners discuss which of their drawn cards depict healthy bedtime routine choices. 
   
   
3. .If a learner draws two unfavorable bedtime routine choices, they must draw again until they get at least one card showing a healthy choice. Once both partners have at least one healthy bedtime routine choice, they return to their set lines apart from each other. 
   
   
4. Partners take turns tossing the bean bag, aiming to land it on their partner's healthy bedtime routine choice card. Once a healthy card is covered, flip it over to indicate it has been covered.
   
   
5. If a partner has more than one healthy bedtime routine choice card, continue tossing the bean bag until all healthy cards are covered. Ensure that each learner has at least one healthy bedtime routine choice card. 
   
   
6. After all healthy choices are covered, return to the drawing pile to draw another two cards each.
   
   
7. Continue the process until the session ends or a pre-determined number of rounds are completed. 

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 to 12 hours
   
   Q: Why is sleep so important?
   A: Sleep influences your energy, and your energy influences fit choices.
   
   Q: Why do you need 9 to 12 hours of sleep each night?
   A: It’s your body’s time to grow, store memories, and recharge energy.
   
   Q: Explain why bedtime routines are important. 
   A: They make it easier to fall asleep so you can get the sleep your body needs. 
   
   Q: 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?