Does Your Family Need More Sleep? Here’s How to Make It Happen By Sheila Olson

Sleep is an absolute necessity for functioning well as a family. If even one person in your household is going without sleep — child or parent — then tensions can rise, fast. Moreover, quality sleep helps you look and feel better, keeps your energy levels healthy, and helps keep your immune system on track.

If your family is facing sleep problems, Vanessa Kahlon wants to help. Here are some tips on how to get your family’s sleep schedules back on track:

Building a Sleep-First Environment

When it comes to getting a better night’s sleep, simple changes to the bedroom can make a big difference. For example, you or your family members might benefit from investing in black-out curtains or a high-quality speaker to produce white noise. It’s also worthwhile to check your thermostat settings — a cooler room (between 60 and 67 degrees) can help your family get deeper, more restful sleep.

There are several items you should avoid having in your family’s bedrooms, as well. For example, computers, mobile devices, and televisions are all likely to inhibit sleep when kept in the bedroom. As far as toys are concerned, it depends on the child. Some kids are great at self-regulating and won’t pick play over sleep; others, not so much. Do what’s right for your family and look into KFS’s behavioral consultation if you’re not sure.

Commit to a Routine

Children and adults alike sleep best when they have a consistent sleep schedule. This means you should shoot for every family member to go to bed and get up at roughly the same time each day. Sleeping in or staying up late once in a while isn’t a huge deal, but the more consistent you are, the better results you’ll get.

Every member of your family should also have a consistent bedtime routine. Simple, soothing routines help train your mind to go into rest mode and can make falling asleep far easier. For kids, this should include bedtime hygiene habits, plus some calming family time such as reading together or listening to soft music. Adults might enjoy a warm bath, a cup of herbal tea, or a gentle yoga routine. Whatever you pick, commit to it each night for best results.

Build Good Daytime Habits

Your family also needs to commit to creating a restful environment during the daytime. Adults should reserve the bed for sleep and intimacy only. Never work in bed, and avoid doing hobbies in your bedroom unless they’re part of your bedtime routine.

Kids and teens need to be able to use their room during the day in order to have a space for themselves where they can rest and recharge. However, you should still have boundaries about doing homework or other stressful activities in bed. Kids (and adults) who work in bed can start to associate that space with stress or productivity, making it harder to enter a truly restful state at night.

Watch for Underlying Issues

If you or your loved ones are getting inadequate sleep on a regular basis, bring that up with your medical team. Even if you’re facing a relatively common childhood issue like nightmares, your doctor or therapist may be able to help your family come up with tools to help everyone get as much sleep as possible. You or one of your family members may also benefit from a sleep study, which can identify issues such as sleepwalking or sleep apnea.

Inadequate sleep is common, but these simple interventions can make a big difference. Your family needs good sleep in order to keep their minds and bodies healthy. We hope this article helps you to develop the tools your family needs to get the rest it deserves.

Looking for more tools to keep your family healthy and happy? Take a look at Vanessa Kahlon’s workshops to learn more.

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