Sleep has a way of helping us think more critically, manage our emotions better, retain information, control our behavior, and ultimately stay healthy. Sleeping better means getting to sleep at a good time and staying asleep – and this is important for every member of the family. After all, the quality of sleep you enjoy will determine your output and overall performance. When any member of the family is having problems with sleep, relationships, mood, office work, and school work will be affected. It is therefore important for family members to help each other develop new sleep patterns that will work.
Here are eight tips that will definitely help your family sleep better:
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1. Set up a bedtime routine
One of the most important things to do is to encourage a regular routine. This routine should start at about the same time every night and should include a bath, story, and bed. You can include a quiet chat with your older children, some time alone to relax, and then sleep. A regular bedtime routine will help your children feel ready to sleep.
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2. Know your number
It is very important to know how much sleep your family members need at every stage of their lives. This will help in regulating your sleep routines:
- Infants: 3 or more nap hours, and 9 to 10 hours of sleep at night.
- Toddlers: 2 to 3 nap hours, and 9 to 10 hours at night.
- School-age children: 9 to 11 hours of sleep.
- Adults: 7 to 8 hours.
3. Physical activity
According to KidsRideWild, children need 1 hour of physical activity daily for good health. But this is important for both children and adults in order to help them sleep better at night. Exercises like long walks, bike rides, or weekend exercise classes should be encouraged. Children, especially, should sit less and move more.
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4. Create an Environment that is sleep-inducing
It is very important to create a comfortable and sleep-inducing environment around bedtime. You can do this by:
- Blocking light: Light cues the brain to wake up so it should be blocked. Heavy curtains, eye mask, or blackout shades can be used to keep the room dark.
- Keep the room temperature cool. The heat has a way of making a person very restless at night, thereby reducing your quality of sleep. Ensure your room is cool and well-ventilated so your body will relax better, or if you’re prone to night sweats, consider cooling pillows
- Reduce the volume of outside noise. The use of earplugs or some other appliances can come in handy if the environment is noisy around bedtime, and white noise is also said to help
- Keep pets out. If your pet is in the habit of waking you up at night, you should consider putting him out of your bedroom.
5. No electronics before bed
Using electronics like the computer, TV or the iPad before going to bed can actually prevent you from falling asleep easily. In order to enjoy more hours of sleep, electronics should not be used after dinner, especially for children.
Although this tip is hard to implement, it is actually very beneficial as it offers a lot of improvement in the quality of sleep and overall behavior.
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6. Avoid caffeine
In order to sleep better, you should avoid the intake of drinks that contain the stimulant caffeine. Drinks like energy drinks, tea, cola, chocolate, and coffee should be avoided late in the afternoon and in the evening. Alcohol should also be avoided as it may bring on sleep but later act as a stimulant by increasing the number of awakenings and reducing sleep quality.
7. Get Cozy
Are the mattresses in your home comfy and providing the right support? The kind of mattress your family sleeps on goes a long way in providing comfort and ensuring long hours of sleep – so if you or someone in your family suffers from back pain, back stiffness, shoulder pain, or general discomfort, consider investing in a new, highly-rated mattress.
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8. Clear your mind
Before going to bed, it is important that you clear your mind from stressful thoughts. Also try to distance yourself from whatever may stress you before going to bed. Some meditation or relaxed breathing will help to ease you gently into a restful night.
You can also try to figure out why a family member is not sleeping well, despite these tips, and help them. If, perhaps, they are too anxious or worried to sleep, you can try encouraging them, acknowledging their feelings, then assuring them you will talk about it and find a way to fix it in the morning. If the sleep problems persist for about a month, see a doctor.
