Not getting enough sleep can adversely affect the whole family. Plus, your kids need even more sleep than you. Getting everybody on the same page regarding sleep can be exhausting. If your family is having difficulty getting quality sleep, here are proven tips to help you all sleep more soundly.
1. Turn off the screens early
Artificial light can disrupt your sleep schedule and affect memory, cognition, and mood. According to Psych Central, a recent study highlights that artificial light’s detrimental effects can be reversed. Limit your evening time on TV, laptops, and smartphones. Work in sleep neuroscience shows that reducing the blue light on your screen can ramp up natural melatonin production and help you sleep better. Talk with your family about the benefits of sleeping better and work together to create guidelines for electronics.
2. Find a groove
High sleep quality is important for children because sleep quality can have an important role in influencing energy and focus. Research has shown in children an association between poor sleep quality and attention deficit problems. Make sure your child gets enough sleep to give them a boost in school and have more energy to pursue recreational activities. Once you have begun positive sleep habits, focus on maintaining that rhythm and plan for disruptions.
3. Adjust your workout time
The effects of vigorous exercise on sleep habits vary significantly based on an individual’s personal habits and body chemistry. However, if you’re struggling to fall asleep and tend to exercise later in the day, switch up the time you’re exercising and see if that makes a difference. The same wisdom holds true for kids. If they’re running around in the evening or early night, then they’ll have a difficult time falling asleep. Rearrange their schedule and observe the effects.
4. Don’t eat a big dinner
After people eat late at night, their metabolism gears up to start digesting the food they just consumed. They don’t remain active, however, and this can adversely affect their sleep schedule. According to the Washington Post, it can aggravate conditions such as acid reflux disease and contribute to weight gain. Sometimes, a work schedule can make it difficult to come home and eat earlier in the evening. In cases like this, eat a larger lunch, but then consume a smaller dinner.
5. Control liquid intake
Many kids ask for a glass of water before they go to bed, which can contribute to the need to go to the bathroom at night. A little water before bed is fine, but make sure it’s not too much. This will help your children understand proper water consumption.
For the adults, another consideration is controlling alcohol intake in the evening and nighttime. While alcohol can have a mild sedative effect, research-based evidence shows that it messes up some of the functions of the brain. You may sleep more, but the quality of sleep is actually quite poor.
6. Work on stress control
Inadequate sleep can contribute to higher levels of stress. Stress can contribute to poor sleep. It’s a vicious cycle. Manage stress or try for a better night’s sleep to break this cycle. Stress is often a good area to target. If stress is influencing your children’s sleep, talk openly with them about what might be causing the stress.
Strong social support systems can help build resilience and teach strong stress management skills. If stress is altering your sleep patterns and habits, some workplace wellness programs help with this. Besides the psychological benefits of talking with a therapist or trained professional, they can help you find ways to work through situations or triggers.
There are many different factors that contribute to poor sleep quality and each person’s circumstances will require some tailoring. If your whole family is having a tough time, talk about ideas to help people sleep. The benefits of a good night’s rest are profound.
Article By: Julia Merrill