A family’s guide to better sleeping habits

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How often do you and your kids wake up tired? How does it affect your day, your mood, and your concentration?

Kids experience the same exhaustion when they don’t catch enough z’s. They become grumpy, unfocused, show low levels of energy, and feel more stressed. Sleep is vital to the overall health of your family. It directly affects your physical and mental health. Most people, toss and turn at night, struggling to get the sleep needed. What you might not know, however, is that you have more control of how well you and your little one’s rest than you think. By implementing these tips, you will sleep better and be healthier.

1.     Know your natural sleep-wake cycle and keep it

Everyone has a natural sleep-wake period or what’s known as a circadian rhythm. Knowing your cycle and following it will help you wake up feeling refreshed, energized, and happy. Altering your sleep patterns by an hour or two will distort your sleep schedule, and the effects will be seen the following morning when you wake up feeling tired and grumpy.

Go to sleep at the same time every day and wake up at the same time to set your internal clock and optimize your sleep quality. You can choose a time when you are feeling tired to go to bed, so you don’t waste time tossing and turning. Also, you should avoid sleeping in, even on weekends. If your weekday and weekend sleeping schedules differ too much, you will feel worse during the week. If you have trouble sleeping at night, avoid napping during the day and fight after-dinner drowsiness.

2.     Use a natural sleep aid

There are several natural alternatives you can use to help your family sleep better. Some of the most common natural sleeping aids include dietary supplements, plant extracts, and melatonin. However, there are little known natural remedies you can try. Water walls for the home are a great example. The waterfall provides an effective way to relax because they are naturally soothing. Waterfalls create white noise which is considered one of the most relaxing sounds. White noise is also excellent when you have little kids as it helps them mimic the noise they heard when they were in their mom’s belly.

The waterfall noise also overpowers any distracting noise from traffic, snoring, pets, voices, and city traffic so you can sleep better. Get a water fountain that allows you to regulate how loud the noise is. When preparing to sleep, or immediately after a stressful day at work, you can increase the volume and reduce it gradually as you relax and get ready for bed.

3.     Make the bedrooms suitable for sleeping

Your bedroom should be your sanctuary and your best aid in helping you get a good night sleep. If you have a lot of light in your bedrooms, tone things down by making it a little darker and ensuring there is no blue light in the room. This means turning off that glowing alarm clock, phones on vibration, and flashing lights from your game console. If you have a TV in your bedroom, consider switching it off at least an hour before you retire to bed. Also, keep temperatures low.

Your kids may not take this kindly, especially if they prefer falling asleep with the weight of a blanket and a little light in the background. However, you can start by using lighter blankets, so your kids don’t wake up sweaty and uncomfortable while maintaining that weight they are used to as they sleep. Check your mattresses as well. If they are more than or near ten years, get a more supportive mattress. Don’t be afraid to spend a little extra on the mattress and pillow, so you have enough support throughout the night.

4.     Get the recommended amount of sleep

Studies show that kids, especially school-going, get less than the recommended amount of sleep. Doctors’ advice that toddlers should get ten to twelve hours a night, seven to twelve-year-olds should get ten to eleven, while teens should get eight to nine hours of sleep. Adults, on the other hand, should get seven to nine hours. If your family is not hitting these hours, cut back on evening activities and create a schedule that allows everyone to go to bed early. This includes weekends and holidays. Kids strive in structure, and this includes having a structured bedtime routine.

Sleep gives you enough energy for the day, makes you more productive, and increases your concentration. It also lowers your weight gain risk and promotes growth in kids. If your family hasn’t developed better sleeping patterns, these tips will help.