5 ways to stick to a good bedtime routine - Own It

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+opts.rate : DEFAULT_RATE; this._startTs = (opts.start !== undefined) ? new Date(opts.start).getTime() : new Date(DEFAULT_START).getTime(); this._endTs = (opts.end !== undefined) ? new Date(opts.end).getTime() : daysFromNow(ROLLING_PERIOD_DAYS); this._signupEndTs = (opts.signupEnd !== undefined) ? new Date(opts.signupEnd).getTime() : this._endTs; this._segment = null; // initially // Check for invalid options if (typeof id !== 'string') { throw new Error('Invalid Argument: id must be defined and be a string'); } if (Object.prototype.toString.call(segments) !== '[object Array]') { throw new Error('Invalid Argument: Segments are required.'); } if (opts.rate !== undefined && (opts.rate < 0 || opts.rate > 1)) { throw new Error('Invalid Argument: Rate must be between 0 and 1.'); } if (this._startTs > this._endTs) { throw new Error('Invalid Argument: end date must occur after start date.'); } if (!(this._startTs < this._signupEndTs && this._signupEndTs <= this._endTs)) { throw new Error('Invalid Argument: SignupEnd must be between start and end date'); } // Clear out expired items from Storage before looking for stashed segment data removeExpired.call(this, now); // Load segment override from cookie and validate segment if set. var overrides = window.bbccookies.get().match(/ckns_mandolin_setSegments=([^;]+)/); if (overrides !== null) { eval('overrides = ' + decodeURIComponent(RegExp.$1) + ';'); if(overrides[this._id] && this._segmentSet.indexOf(overrides[this._id]) == -1){ throw new Error('Invalid Override: overridden segment should exist in segments array'); } } if (overrides !== null && overrides[this._id]){ this._segment = overrides[this._id]; } else if ((storedItem = this._store.getItem(this._id))) { this._segment = storedItem.segment; } else if (this._startTs <= now && now < this._signupEndTs && now <= this._endTs && this._store.isEnabled() === true) { this._segment = pick(segments, this._rate); if (opts.end === undefined) { this._store.setItem(this._id, {segment: this._segment}); } else { this._store.setItem(this._id, {segment: this._segment, end: this._endTs}); } log.call(this, 'mandolin_segment'); } // order matters: do this after the segment has been populated log.call(this, 'mandolin_view'); }; Mandolin.prototype.getSegment = function () { return this._segment; }; function log(actionType, params) { var that = this; require(['istats-1'], function (istats) { istats.log(actionType, that._id + ':' + that._segment, params ? params : {}); }); } function removeExpired(expires) { var items = this._store.getItems(), expiresInt = +expires; for (var key in items) { if (items[key].end !== undefined && +items[key].end < expiresInt) { this._store.removeItem(key); } } } function getLastExpirationDate(data) { var winner = 0, rollingExpire = daysFromNow(ROLLING_PERIOD_DAYS); for (var key in data) { if (data[key].end === undefined && rollingExpire > winner) { winner = rollingExpire; } else if (+data[key].end > winner) { winner = +data[key].end; } } return (winner) ? new Date(winner) : new Date(rollingExpire) ; } Mandolin.prototype.log = function (params) { log.call(this, 'mandolin_log', params); }; Mandolin.prototype.convert = function (params) { log.call(this, 'mandolin_convert', params); this.convert = function () {}; }; function daysFromNow(n) { var endDate; endDate = new Date().getTime() + (n * 60 * 60 * 24) * 1000; return endDate; } function pick(segments, rate) { var picked, min = 0, max = segments.length - 1; if (typeof rate === 'number' && Math.random() > rate) { return null; } do { picked = Math.floor(Math.random() * (max - min + 1)) + min; } while (picked > max); return segments[picked]; } Mandolin.Storage = function (name) { validateCookieName(name); this._cookieName = name; this._isEnabled = (bbccookies.isAllowed(this._cookieName) === true && bbccookies.cookiesEnabled() === true); }; Mandolin.Storage.prototype.setItem = function (key, value) { var storeData = this.getItems(); storeData[key] = value; this.save(storeData); return value; }; Mandolin.Storage.prototype.isEnabled = function () { return this._isEnabled; }; Mandolin.Storage.prototype.getItem = function (key) { var storeData = this.getItems(); return storeData[key]; }; Mandolin.Storage.prototype.removeItem = function (key) { var storeData = this.getItems(); delete storeData[key]; this.save(storeData); }; Mandolin.Storage.prototype.getItems = function () { return deserialise(this.readCookie(this._cookieName) || ''); }; Mandolin.Storage.prototype.save = function (data) { //TODO: Is this mixing concerns to have Storage aware of item expiry? window.bbccookies.set( this._cookieName + '=' + encodeURIComponent(serialise(data)) + '; ' + 'path=/;' + 'expires=' + getLastExpirationDate(data).toUTCString() + ';' ); }; Mandolin.Storage.prototype.readCookie = function (name) { var nameEq = name + '=', ca = window.bbccookies.get().split('; '), i, c; validateCookieName(name); for (i = 0; i < ca.length; i++) { c = ca[i]; if (c.indexOf(nameEq) === 0) { return decodeURIComponent(c.substring(nameEq.length, c.length)); } } return null; }; function serialise(o) { var str = ''; for (var p in o) { if (o.hasOwnProperty(p)) { str += '"' + p + '"' + ':' + (typeof o[p] === 'object' ? (o[p] === null? 'null' : '{' + serialise(o[p])+ '}') : '"' + o[p].toString() + '"') + ','; } } return str.replace(/,\}/g, '}').replace(/,$/g, ''); } function deserialise(str) { var o; str = '{' + str + '}'; if ( !validateSerialisation(str) ) { throw 'Invalid input provided for deserialisation.'; } eval('o = ' + str); return o; } var validateSerialisation = (function () { var OBJECT_TOKEN = '<Object>', ESCAPED_CHAR = '"\\n\\r\\u2028\\u2029\\u000A\\u000D\\u005C', ALLOWED_CHAR = '([^' + ESCAPED_CHAR + ']|\\\\[' + ESCAPED_CHAR + '])', KEY = '"' + ALLOWED_CHAR + '+"', VALUE = '(null|"' + ALLOWED_CHAR + '*"|' + OBJECT_TOKEN + ')', KEY_VALUE = KEY + ':' + VALUE, KEY_VALUE_SEQUENCE = '(' + KEY_VALUE + ',)*' + KEY_VALUE, OBJECT_LITERAL = '({}|{' + KEY_VALUE_SEQUENCE + '})', objectPattern = new RegExp(OBJECT_LITERAL, 'g'); return function(str) { if (str.indexOf(OBJECT_TOKEN) !== -1) return false; while (str.match(objectPattern)) { str = str.replace(objectPattern, OBJECT_TOKEN); } return str === OBJECT_TOKEN; } 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'https://web.archive.org/web/20200906174838/https://account-wrapper.files.bbci.co.uk/vote-wrapper.min', 'event-stream': 'https://web.archive.org/web/20200906174838/https://childrens-web.files.bbci.co.uk/stay-safe/www/assets/bdc03c8/javascripts/event-stream/event-stream.min', 'riddle/auto-scroll': 'https://web.archive.org/web/20200906174838/https://childrens-web.files.bbci.co.uk/stay-safe/www/assets/bdc03c8/javascripts/riddle/auto-scroll.min' }, shim: { 'angular/angular': { exports: 'angular' }, 'TweenMax': { exports: 'TweenMax' }, 'TimelineMax': { exports: 'TimelineMax' } } }); require({ map: { '*': { 'idcta/idcta-1': 'idcta-v2/idcta-1' } } }); requirejs.onError = function (err) { // if a version of echojs fails to load (i.e. blocked for privacy reasons) // replace our echo_client with a dummy implementation so existing code // continues to work as expected function isEchoJsLibrary(moduleName) { return moduleName.indexOf('echo-') === 0; } if ( err.requireType === 'scripterror' && err.requireModules && err.requireModules.find(isEchoJsLibrary) ) { requirejs.undef('stats/echo_client'); define('stats/echo_client', [], function () { return { countername : function() {}, viewEvent : function() {}, userActionEvent : function() {} } }); // re-evaluate all dependencies on echo_client which will pick up the dummy version requirejs(['stats/echo_client'], function () {}); } }; require(['local/utils/config'], function (config) { }); require(["istats-1"], function (istats) { if (istats.setSite !== undefined) { istats.setSite('stay-safe'); } istats.addLabels({ "page_type" : "content", "children_curation" : "lockdown-lowdown", "children_show" : "none", "children_index" : "take-control", "children_topic" : "none", "children_collection" : "lockdown-lowdown", "children_oj_campaign" : "none", "children_primary_content" : "bid-bedtimeroutineweb.jpg", "children_comments" : "false", "children_uploader" : "false" }); }); </script> <script> require(['childrens-mandolin'], function 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"/> <meta itemprop="typicalAgeRange" content="0-12"/> <meta itemprop="datePublished" content="2020-03-30T09:00:00.000Z"/> <meta itemprop="url" content="https://web.archive.org/web/20200906174838/http://www.bbc.co.uk/ownit/take-control/bedtime-routine"/> <meta itemprop="isFamilyFriendly" content="true"/> <meta itemprop="image" content="https://web.archive.org/web/20200906174838im_/https://ichef.bbci.co.uk/childrens-responsive-ichef-live/r/720/1x/stay-safe/bedtimeroutineweb.jpg"/> <meta itemprop="thumbnailUrl" content="https://web.archive.org/web/20200906174838im_/https://ichef.bbci.co.uk/childrens-responsive-ichef-live/r/720/1x/stay-safe/bedtimeroutineweb.jpg"/> <div class="content-item__section-content"> <span class="responsive-img responsive-img--16x9 "> <span class="delayed-image-load" data-src="https://web.archive.org/web/20200906174838/https://ichef.bbci.co.uk/childrens-responsive-ichef-live/r/{width}/{pixel_ratio}x/stay-safe/bedtimeroutineweb.jpg"></span> <noscript> <img src="https://web.archive.org/web/20200906174838im_/https://ichef.bbci.co.uk/childrens-responsive-ichef-live/r/400/1x/stay-safe/bedtimeroutineweb.jpg" alt=""/> </noscript> </span> </div> </section> <div class="content-item__section content-item__section--information"> <div class="content-item__section-content"> <div class="content-item-description"> <div class="button-list-container button-list-container--above-description"> <ul class="button-list"><li class="button-list__item content-item__heart-button"> <div class="heart-button"> <div class="button button--heart-button"> <button class="heart-button__button heart-button__button--stay-safe button__link" aria-pressed="false" aria-live="polite" aria-labelledby="heart-button__labels" data-heart-button-state="unselected" data-resource-id="urn:bbc:isite2:file_id:stay-safe:content-bedtime-routine"> <span class="button__inner"> <span class="heart-button__icons heart-button__s"> <i aria-hidden="true" class="gelicon gelicon--love-outline heart-button__gelicon heart-button__icon heart-button__icon--unselected heart-button__icon--remove"></i> <i aria-hidden="true" class="gelicon gelicon--load heart-button__gelicon heart-button__icon heart-button__icon--in-progress"></i> <i aria-hidden="true" class="gelicon gelicon--love heart-button__gelicon heart-button__icon heart-button__icon--selected"></i> </span> <span class="heart-button__labels"> <span class="heart-button__label heart-button__s heart-button__label--add" role="presentation">Love</span> <span class="heart-button__label heart-button__s heart-button__label--added" role="presentation">Loved</span> <span class="heart-button__label heart-button__s heart-button__label--remove" role="presentation">Unlove</span> </span> </span> </button> <span class="heart-button__count"> <span class="button__add-on-container"> <span class="button__add-on ">11</span> </span> </span> </div> <div class="heart-button__tooltip"></div> <script> require(['activity-button/heart-button'], function (HeartButton) { HeartButton('urn:bbc:isite2:file_id:stay-safe:content-bedtime-routine', 'isite'); }); </script> </div> </li></ul> </div> <div class="content-item-description__text-container"> <h1 class="content-item-description__heading"><span class="vh"></span>5 ways to stick to a good bedtime routine</h1> <p class="content-item-description__description">Bedtime routines, who needs them? Well, everyone actually! </p> </div> </div> <div class="button-list-container button-list-container--below-description"> <ul class="button-list"><li class="button-list__item content-item__heart-button"> <div class="heart-button"> <div class="button button--heart-button"> <button class="heart-button__button heart-button__button--stay-safe button__link" aria-pressed="false" aria-live="polite" aria-labelledby="heart-button__labels" data-heart-button-state="unselected" data-resource-id="urn:bbc:isite2:file_id:stay-safe:content-bedtime-routine"> <span class="button__inner"> <span class="heart-button__icons heart-button__s"> <i aria-hidden="true" class="gelicon gelicon--love-outline heart-button__gelicon heart-button__icon heart-button__icon--unselected heart-button__icon--remove"></i> <i aria-hidden="true" class="gelicon gelicon--load heart-button__gelicon heart-button__icon heart-button__icon--in-progress"></i> <i aria-hidden="true" class="gelicon gelicon--love heart-button__gelicon heart-button__icon heart-button__icon--selected"></i> </span> <span class="heart-button__labels"> <span class="heart-button__label heart-button__s heart-button__label--add" role="presentation">Love</span> <span class="heart-button__label heart-button__s heart-button__label--added" role="presentation">Loved</span> <span class="heart-button__label heart-button__s heart-button__label--remove" role="presentation">Unlove</span> </span> </span> </button> <span class="heart-button__count"> <span class="button__add-on-container"> <span class="button__add-on ">11</span> </span> </span> </div> <div class="heart-button__tooltip"></div> <script> require(['activity-button/heart-button'], function (HeartButton) { HeartButton('urn:bbc:isite2:file_id:stay-safe:content-bedtime-routine', 'isite'); }); </script> </div> </li></ul> </div> </div> </div> <article class="content-item__section content-item__section--article article "> <div class="article__section "> <div class="article__body-text"> <p>But some people don鈥檛 have good bedtime routines, which means they don鈥檛 sleep as well as they could. They may end up feeling tired, grumpy, stressed or less able to concentrate during the day. Not good. Having a proper bedtime routine though is so important to help your brain work well, and keep your mood positive. Especially when life feels busy or unpredictable.</p> <p>A routine doesn鈥檛 have to be something annoying or strict that someone else forces you to do. It鈥檚 all about taking control and making your own personal bedtime routine as unique as you are. Be creative. Find what works best for you.</p> <p><strong>Here are five top tips to making and sticking to your bedtime routine:</strong></p> </div> </div> <div class="article__section "> <h2 class="article__section-heading">1. Stick to the same bedtime</h2> <div class="article__body-text"> <p>Go to bed at the same time every single night (even at the weekends!) This will train your brain to know when it鈥檚 time to sleep, and when it鈥檚 time to learn or play. It鈥檚 tempting to go to bed later at the weekends but that means you get up later the next day, and the day after, and it can leave you feeling extremely tired. Remember, it鈥檚 your choice what time, but being consistent is key.</p> </div> <div class="article__media-container media-container"> <span class="responsive-img responsive-img--16x9 "> <span class="delayed-image-load" data-src="https://web.archive.org/web/20200906174838/https://ichef.bbci.co.uk/childrens-responsive-ichef-live/r/{width}/{pixel_ratio}x/stay-safe/constantbedtime.jpg"></span> <noscript> <img src="https://web.archive.org/web/20200906174838im_/https://ichef.bbci.co.uk/childrens-responsive-ichef-live/r/400/1x/stay-safe/constantbedtime.jpg" alt=""/> </noscript> </span> </div> </div> <div class="article__section "> <h2 class="article__section-heading">2. Avoid using electronic devices at least one hour before bed</h2> <div class="article__body-text"> <p>We know, it鈥檚 so hard to avoid the phone, tablet, games console, laptop or TV at night time. But using screens keeps your brain awake and excited, and stops you from going to sleep quicker. Which means you don鈥檛 get as much renewing deep sleep every night.</p> </div> <div class="article__media-container media-container"> <span class="responsive-img responsive-img--16x9 "> <span class="delayed-image-load" data-src="https://web.archive.org/web/20200906174838/https://ichef.bbci.co.uk/childrens-responsive-ichef-live/r/{width}/{pixel_ratio}x/stay-safe/phoneatbedtime.jpg"></span> <noscript> <img src="https://web.archive.org/web/20200906174838im_/https://ichef.bbci.co.uk/childrens-responsive-ichef-live/r/400/1x/stay-safe/phoneatbedtime.jpg" alt=""/> </noscript> </span> </div> </div> <div class="article__section "> <h2 class="article__section-heading">3. Keep up your personal hygiene</h2> <div class="article__body-text"> <p>Brushing your teeth before bed is key for a good bedtime routine. Whether you love a sheet face mask, essential oils, or using a favourite flavour mouth wash. Self-care, like brushing your teeth, can help you feel fresh. It also gears down your busy daytime brain, ready to help you settle in for a great sleep.</p> </div> <div class="article__media-container media-container"> <span class="responsive-img responsive-img--16x9 "> <span class="delayed-image-load" data-src="https://web.archive.org/web/20200906174838/https://ichef.bbci.co.uk/childrens-responsive-ichef-live/r/{width}/{pixel_ratio}x/stay-safe/bedtimebrush.jpg"></span> <noscript> <img src="https://web.archive.org/web/20200906174838im_/https://ichef.bbci.co.uk/childrens-responsive-ichef-live/r/400/1x/stay-safe/bedtimebrush.jpg" alt=""/> </noscript> </span> </div> </div> <div class="article__section "> <h2 class="article__section-heading">4. Create a calm space</h2> <div class="article__body-text"> <p>Make your bedroom as cosy and calm as possible. Experiment with dens, cushions, lighting, and decoration. Even if you share with brothers or sisters, you can still make your bed a safe and comfy place. It makes you look forward to settling in for the night.</p> </div> <div class="article__media-container media-container"> <span class="responsive-img responsive-img--16x9 "> <span class="delayed-image-load" data-src="https://web.archive.org/web/20200906174838/https://ichef.bbci.co.uk/childrens-responsive-ichef-live/r/{width}/{pixel_ratio}x/stay-safe/cosybedroom.jpg"></span> <noscript> <img src="https://web.archive.org/web/20200906174838im_/https://ichef.bbci.co.uk/childrens-responsive-ichef-live/r/400/1x/stay-safe/cosybedroom.jpg" alt=""/> </noscript> </span> </div> </div> <div class="article__section "> <h2 class="article__section-heading">5. Read or reflect</h2> <div class="article__body-text"> <p>Reading is a great way to feed your imagination, ready for dreams. Anything counts, as long as it鈥檚 not on your phone or laptop whether you like to read books, magazines, or comics and graphic novels. Or you could even write about your day in a special journal, or make up your own stories. It鈥檚 important to have time for reflection. You can do this by sharing and telling stories to your family or your siblings if you share a room together. </p> <p>Advice from Dr George Kitsaras, (CPsychol) University of Manchester.</p> <p>And remember, you can get more great advice, on the go, with the Own It Keyboard and app. Download from your <a href="https://web.archive.org/web/20200906174838/https://apps.apple.com/gb/app/bbc/id1444459647">Apple</a> or <a href="https://web.archive.org/web/20200906174838/https://play.google.com/store/apps/details?id=uk.co.bbc.ownit&referrer=utm_source%3Dwebsite-ownit%26utm_campaign%3Dwebsite-ownit-nov-19">GooglePlay</a> app store. 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