Natural Ways for Your Family to Have Higher Quality Sleep

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If you're going to improve the quality of your life, you have to take a closer look at the quality of your sleep. This is true for you and your family. If everyone is irritable, groggy or moody, this might be a direct reflection of a lack of sleep. In order to change the tide from a natural perspective, consider the following tips.

1. Change the Lighting

If you have a dimmer or a light setting that isn't really bright, consider using those features in the bedroom. In the minutes leading up to bedtime, set the lights to a dimly lit setting. Because of light pollution, you can't always count on a pitch-black sky. In order to create some visual continuity before bedtime, use blackout curtains. Not only will blackout curtains keep any light from flooding the rooms, but they can also serve as a thermal shield as well.

2. Turn Down the Temperature

Consider turning down the temperature a couple of degrees before bedtime. You can also opt to use a fan next to the bed. When you have cool air flowing throughout the home, it makes it easier for your body to cool down. For many people, there’s nothing worse than feeling muggy, hot and sweaty in bed. It can be a rather uncomfortable experience. Instead, allow your body to feel cool as it can help you fall asleep faster and deeper.

3. Take Supplements

While it's extremely helpful to maintain a well-rounded diet, it can be understandably challenging to make sure everyone has their correct servings of vitamins, nutrients and more. This is one of the reasons why supplements can be so effective. Plus, if you need assistance to get certain aids you wouldn't receive from food, supplements are beneficial for that. Consider trying a natural sleeping aid that contains melatonin in it. Look for non-addictive versions. You can also look for supplements that contain CBN oil. If you or anyone in your family suffers from anxiety or struggles to calm down before bed, CBN and CBD are both effective ingredients to look for in a supplement.

4. Make Wise Dietary Choices

If anyone in your family consumes lots of soda or caffeinated beverages throughout the day, it's best to focus on cutting down consumption after 12 noon. If they need something to get over that afternoon slump, offer them a supplement that contains B12 as B vitamins are known to provide energy. When you eat and drink too closely to bedtime, this can encourage your body to work harder. In turn, this impacts your ability to fall asleep deeply because your body is stimulated by caffeine or needing to process a ton of heavy foods.

5. Incorporate Sounds

When children are in middle school and high school, the school bell usually rings in order to indicate that it's time to go to the next class. When they hear the bell, they know what to do next. You might want to consider using sound as a reinforcement that it's time to move on to the next thing. Whether you start an hour or 30 minutes before bedtime, consider turning on a sound machine in order to help everybody mentally transition to the next phase. It also doesn't have to be a sound machine that you use. You can also use a fan or a sound system in order to signal that it's time to mentally prepare for bed.

6. Eliminate Screen Time

Even though so many people are addicted to their smartphones and tablets, it's so essential to cut the electronics out before bed. According to the National Sleep Foundation, it's wise to eliminate screen time 30 minutes before everyone goes to bed. While 30 minutes can be great, consider moving that time up a bit more. If you can get your family to turn off all electronics an hour before bed, it sets a different tone for the home. The blue light that's emitted from electronics has the ability to keep the brain stimulated and awake for longer than necessary. If everyone is currently used to going to bed with their electronics, you might get some pushback in the beginning. However, remain steadfast and intentional with this effort as it can become a way of life.

Final Thoughts

Take gradual steps toward the goal of making sure your family gets lots of higher quality rest. It won't be an overnight experience. However, when you remain consistent in pushing the needle forward a bit each day, you'll be able to see and feel the difference within yourself and your family.