A good night’s sleep is important at every age, which is why it’s helpful to establish health sleeping habits as early as possible. By getting into a good nighttime routine, you can increase your sleep quality and benefit from better physical and emotional health as a result. To ensure your whole family is getting the sleep they need, take a look at these five healthy sleep tips now:
1. Know How Much You Sleep You Need
The amount of sleep you need depends on a number of factors, including your lifestyle and your age. The CDC recommends that toddlers sleep for approximately 11-14 hours during a 24-hour period, while kids between the ages of 6-12 need around 9-12 hours. In contrast, adults need at least seven hours of sleep every night.
By understanding how much sleep every member of your family needs, you set can healthy expectations and appropriate routines. This prevents overtiredness but, crucially, it also avoids trying to encourage people, especially children, to sleep for longer than they really need to.
2. Upgrade Your Mattresses
Your mattress has a major impact on your sleep quality and your health in general. If your mattress doesn’t provide sufficient support, for example, it can lead to poor posture, disrupted sleep and discomfort.
Fortunately, you don’t have to break the bank to ensure everyone in your family can enjoy sleeping a high-quality mattress. With great Labor Day mattress sales, you can grab a bargain and upgrade your sleep quality in an instant.
3. Follow an Evening Routine
If you have young children, you’ll already know how important a bedtime routine is. But it isn’t only youngsters who can benefit from a regular schedule. In fact, people of all ages can improve their sleep quality by creating an evening routine that works for them. Humans pick up habits quickly, which means you can train yourself to fall asleep at around the same time each night. When you follow the same relaxing routine every evening, it won’t take long until your mind and body naturally adapt to your new schedule.
4. Re-think Screen Time
These days, we spend a considerable amount of our time staring at screens. From video calling friends and family and playing games on our phones to watching the TV and browsing online, it can be tempting to drift off to sleep while you’re using a phone, tablet, laptop or TV. Many people think that this behavior actually helps them to get to sleep but, in reality, it’s probably having the reverse effect.
The ‘blue light’ that’s emitted from screens can make it harder to relax, which means you’re likely to be awake for longer. Furthermore, whatever you’re watching, or reading, is likely to be keeping your brain active.
By switching out screen time for something that’s genuinely relaxing, such as meditating, you can allow your mind to relax more easily and, as a result, fall asleep more quickly.
5. Limit Naps in the Day
While infants and toddlers can benefit from naps during the day, older kids don’t usually need to nap at all. Similarly, letting yourself take a nap during daylight hours can have a negative impact on your sleep at night. While it might be tempting to catch up on some rest when you get the chance, it can leave you feeling more tired in the long run.
Transform Your Sleep Quality Now
Although millions of people are used to dealing with poor quality sleep, there are many lifestyle changes you can make to improve the amount of sleep you get. By using age-appropriate techniques, you can create custom sleep schedules for the whole family and ensure that everyone benefits from better quality sleep.