Sleep should be such a simple thing, shouldn’t it? You just have to lay your head down, drift off, and wake up refreshed. But for many families, it doesn’t quite work like that. There’s the bedtime battles, the tossing and turning, the 3am wake-ups for no apparent reason. And the fact is that when one person in the house is having a rough night, everyone feels it the next day.
The good news is, it doesn’t always take a huge change to improve how everyone sleeps, and sometimes, it’s the smaller shifts (the ones that feel doable in a real home with real routines) that can have the biggest impact. With that in mind, keep reading to find out more about some handy, simple ways to improve sleep quality for the whole family.
Routines Make A Difference
We all know that children really do thrive on routine, but it turns out adults do as well, and that’s important to bear in mind. The fact is that having a regular bedtime and wake-up time absolutely helps to regulate your body’s internal clock, and that makes falling asleep easier, and, of course, staying asleep more likely (which is just as important).
Now this doesn’t mean you have to live by a stopwatch, but keeping things relatively consistent (especially in the hour or so before bed) can help everyone’s body start recognising when it’s time to wind down.
That might mean dimming the lights, switching off loud or busy screens, and doing some quieter activities, for example. For kids, it could be bath time and a story, and for adults, it might be reading, stretching, having a warm drink and going to bed without your phone, for example. Do what works for you, but stick to a routine and it’s sure to help when it comes to getting a good night’s sleep.
Less Screen Time Before Bed
We’re all glued to our screens more than we’d like to admit, but those bright devices – phones, tablets, and laptops – emit blue light that can interfere with our melatonin production, and since that’s the hormone that helps us sleep, you can see why this could be a problem.
Of course, you don’t have to have a full digital detox, but even a bit of a reduction can help, so why not try putting your devices down half an hour or, ideally, an hour before bed and choosing something else to do instead? That could be an audiobook, a chat with your family, some music, or whatever it is that’s right for you.
And if screens are non-negotiable (which can be the case with teens or older kids), using night mode or a blue light filter can help a lot. It’s not perfect, but it’s a good step in the right direction.
EMF Protection
Something that’s gaining more attention when it comes to understanding how to get a good night’s sleep and what might affect it is electromagnetic fields, or EMFs. They’re emitted by all sorts of devices, like wifi routers, phones, smart TVs, tablets, and so on, and while we’re surrounded by them most of the time, they might actually be affecting how well we sleep, so it’s worth looking into.
Some people find that reducing EMF exposure in the bedroom helps them fall asleep more easily and actually stay asleep for longer, and there are a few things that you can do to make that happen. For example, you could switch your phone to airplane mode, or move chargers away from your bed – or just make it a habit to unplug any devices when they’re not in use.
If you want to go a step further, it’s worth checking out https://www.emfprotectionpros.com where you’ll find advice and solutions that you can put into place at home sooner rather than later.
Make Bedrooms Feel More Restful
Your sleep space is crucial when it comes to making sure you (and your family) sleep well, and if it’s not quite right at the moment, a few small changes could make all the difference. It’s good to start with lighting, and the softer it is, the better. Plus, you can add laters like blankets and cushions to make the bed look more inviting – if you want to get into it, that’s going to help. It’s also wise to try to keep the room as cool as possible (and as quiet as possible).
If you’ve got the energy, it’s worth decluttering your bedroom when you can – it’s amazing how much more relaxed you can feel even if you only clear a surface or two.
As for your kids, they tend to sleep a lot better when their bedrooms feel familiar and secure, so having a favourite soft toy, a calming night light, or a good (short) bedtime routine to stick to makes a lot of sense. It’s going to help calm them down, and it’s a signal that it’s time to sleep, which can make them feel sleepier and happier to get some rest.
Be Careful About Food And Drink
We’re n ot saying you can’t have chocolate after dinner or that the kids must never have any fizzy drinks, but what you eat and drink in the evening does really have an effect (positive or negative) on how well you sleep, so if you’re having trouble, this could be a good place to look and see if you can make some improvements.
Caffeine, sugar, and heavy meals late in the day can make it a lot harder for your body to relax, so it’s best to try to keep snacks lighter when it’s getting close to bedroom, and think about switching stimulating drinks for something more relaxing, like herbal tea or warm milk (just make sure whatever you’re having is caffeine-free, of course).
And did you know that even staying hydrated through the day can help when it comes to sleeping well? It means you’re less likely to wake up in the night feeling thirsty or needing to use the bathroom, so that could be the ideal place to start because it’s great for your health overall anyway.
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