Easy Ways Your Family Can Get Better Quality Sleep

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Study after study shows that kids and teens are not getting the sleep that they need to live healthy and happy lives. As a parent, it is your job to encourage good sleeping habits in your house. Here are five ways that you can promote better sleep for your family.

Model Good Sleeping Habits

Kids are sponges that take in everything that you say and do. For this reason, it is important that you model good sleeping habits. If your children see you burning the midnight oil and skimping on sleep, they will be sent the message that this is an acceptable practice.

Instead, you want to be purposeful about modeling ideal sleeping practices. Sticking to a regular routine that your kids can count on is a good start. This also means that you need to be intentional about not overscheduling your family. If you make sleep a priority for yourself, your kids will do the same.

Address Sleep Issues

Sometimes there are medical issues that may be preventing somebody in your family from getting a good night of sleep. The key to getting the best sleep in your house is making sure that you address these medical concerns so that you get to the root of the problem.

For example, you may think that snoring is just a benign issue. However, it can often be a sign of a more serious problem, such as sleep apnea. In order to stop snoring, you may need to address this issue with an Illinois sleep provider to get the treatment you need. Taking the steps to treat this issue right away can ensure that everyone in the house is soon sleeping soundly.

Establish a Bedtime Routine

Creating a set bedtime routine can be an instrumental tool in your quest to establish good sleeping habits. Kids thrive on routine, particularly when they are younger. Depending on your evening schedule, ideas that you can implement include a relaxing bath prior to bedtime, snuggling up with a book and cuddle time, and a small snack or warm glass of milk.

Encouraging a calm atmosphere in the home in the hour before bedtime will send the signal to your child's body and mind that it is time to wind down and prepare for sleep. This will make it easier for your child to relax and fall asleep once they do get in bed.

Avoid Electronic Devices

It is easy to understand why kids are struggling to get the amount of sleep that they need each night when you look at the influence of electronic devices on today's generation. With the prevalence of smartphones, tablets, and other electronic devices, the temptation to reach for these items can be too much to control for some kids.

The blue light that emanates from these devices suppresses the body's natural production of melatonin, wreaking havoc with sleep patterns in the process. Exposure to this artificial light disrupts the body's normal circadian rhythm, creating chaos with sleep along the way. If you are struggling to get your family on a set sleep schedule, it is a good idea to limit the use of all electronic devices at least two hours before bedtime. You should also remove these devices from your child's bedroom so that they are not tempted to reach for them if they are having problems sleeping.

Provide Opportunities for Exercise

Another great way to support healthy sleeping habits in your family is to provide plenty of opportunities for exercise. Exercising early in the day is particularly helpful when looking to wake up the body. The endorphins released during a good sweat session will also help to support a healthy circadian rhythm.

It does not take much exercise to enjoy the benefits of better sleep. Just 30 minutes of moderate physical exercise will provide sufficient benefits. As a bonus, this movement is simply good for your overall health. Note that you want to avoid exercising too close to bedtime as this will have the reverse effect and wake up the body.

Conclusion

These five tips provide a solid foundation for ensuring that your family is getting quality sleep each night. This will spill over into all aspects of your home life, boosting physical health and improving mood.