Sleep is vital for both adults and children. High-quality rest can preserve your mental and physical health. It also helps “reset” your brain and internal systems—even regenerating cells while you sleep. But how can you help your family sleep better? Here, we have top secrets to better sleep for the whole family!
Your Bed Is More Important Than You Think
A bed is a bed, right? Not so. The right mattress can either help or hinder your rest. And the longer you sleep on your mattress, the more dust mites, allergens, and other yucky stuff it accumulates. It can also start to sag, which means less support for your resting body. Experts recommend swapping your mattress at least every eight years—earlier if you notice issues with it.
If it’s been a while since you’ve bought a bed for you or your children, it might be time to start shopping around. Think about factors like sleep style and body type, though it’s also a good idea to consider any specific health needs you or your kids have. For example, if you or anyone in your family suffers from psoriasis, itching, burning, and swollen joints can get in the way of a good night’s sleep, so make sure your bed supports these issues as well.
Routines Really Do Matter
Parents Magazine stresses the importance of establishing a bedtime routine with your children. Routines can help kids to calm down and feel secure at bedtime. But did you know that routines are also beneficial for adults?
Reuters explains that a consistent bedtime for grownups can mean lower risk of a range of health issues like high blood sugar and heart disease. To reap the benefits of a routine, aim for regular sleep every night and get up with an alarm daily. Even on weekends, sticking with your routine helps cement those healthy habits.
Cut Technology Out of Your Bedroom
Removing technology from your kids’ rooms might be a no-brainer. After all, it distracts them from soothing bedtime routines and keeps them energized all night. And, we already know that daytime screen use can be detrimental, too. But the same applies to adults, even if you don’t notice it.
Blue light from your devices interferes with your body’s production of melatonin, the stuff that regulates your sleep cycle. Tech can also entice your brain to become reenergized, even when you begin feeling tired. And finally, alerts throughout the night might wake you if notifications for emails and texts start chiming.
With the exception of a Bluetooth speaker to help provide soothing white noise or gentle music, keeping TVs, smartphones, tablets, and other electronic devices out of bedrooms mean higher-quality, more restful sleep for all ages.
Getting Enough Hours Makes All the Difference
You might think that because your family is in bed by nine each night, you’re getting plenty of rest. But with early wake times or midnight interruptions, you might be missing crucial slumber.
According to the Centers for Disease Control and Prevention, school-age children need between 9 and 12 hours of sleep per night. Teens typically need eight to 10, while adults benefit from seven or more hours each night. Allot enough time for your body to enter its deepest restful state for the best odds of feeling bright-eyed in the morning.
Also, consider the fact that when you’re feeling under the weather, your body might need more sleep to recover. So, you should snooze more to feel better.
Work with a Professional
In some cases, parents need the solutions and support of a sleep consultant with experience in helping children. A sleep consultant can evaluate any issues, help you create a sleep plan, and even offer in-person assistance when necessary.
Establishing healthy sleep habits can be tough for families. Fortunately, these simple steps can make things easier. In no time at all, your family will be sleeping and feeling better than ever.
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