Get your Zzzz’s with These 7 Tips for Better Sleep

The back-to-school time of year heightens stress and often contributes to disrupted sleep patterns. Does this sound like you or your kids? I know many kids who have difficulty sleeping. Sometimes they just can’t wind down. This happens to my son who is often up late doing homework. Since it’s his first year of high school, I want to be sure he gets better sleep to set him up for success. Here are 7 tips for better sleep for you and your kids.

8 Tips for Better Sleep for You and Your Kids

8 Tips for Better Sleep

No late night snacking

Refraining from after dinner snacking, especially sugary treats. my son has a real sweet tooth at night. I have him refrain from any sweet treats after 8pm unless it’s a special occasion.

Exercise

When my son is keeping up with a fitness routine, he always sleep better. I make sure he spends time outside with friends playing soccer or jumping on the trampoline. Studies show that running and playing about 3-4 hours before bed helps the body get ready for sleep.

No Computers or Tablets in Bed

My son is often guilty of bringing his tablet to bed. I let him have a small amount of time before bed making sure that it is set to night mode, which turns down the light that conflicts with sleep. All screens must be off when it’s time to go to sleep.

Are you getting enough rest at night? Here are 7 tips to help you get a better night's sleep.

Dim the lights

My friend shared this idea where you use low lighting while getting ready for bed. We have a bright light in the bathroom so I have the kids get ready with a night light while they wash up and brush their teeth. This helps signal their bodies that it’s time to rest. 

Do relaxing things before bed

When my kids were little, we listened to the same lullaby CD for years. It helped sooth them to sleep. I encourage my kids to take a warm bath, read a book, or listen to soft music as a way to relax before falling asleep.

Keep the sleep environment cool

No need to bundle your child up in too many blankets or set the heat too high. A typical room temperature or a bit coolers is best to promote a deeper sleep.

Create a sleep-friendly environment

Comfortable pillows, Soft sheets, room-darkening shades, and relative quiet can help your child differentiate between day and night, making it easier to fall asleep.

Do you have tips for better sleep? Please share in a comment.

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Jenn

Jenn Mitchell is a proud mom, wife and adventure seeker. She’s traveled either solo or with family to 20 countries and 36 U.S. states so far. A former personal trainer, Jenn looks for ways to keep her family fit and active both at home and on the road. Her goal is to inspire other moms and families to live happy and healthy lives.

This Post Has 18 Comments

  1. Gisele

    These are all great tips. My Mother always told me that it is healthier to sleep in a cool room than a warm one. I do the “low-lighting” too but I use Himalayan salt lamps. They clean the air and give off a warm amber glow.

  2. Stacie

    These are excellent tips. I always make sure I have the room as dark as possible when I go to bed. Otherwise I won’t sleep.

  3. Danielle

    I have to turn off all my devices at least an hour before I go to bed, or I’ll be up for hours. It really affects me. That’s a big one to consider as well. Great tips.

  4. Bill Sweeney

    I’m a big offender of getting on my phone as soon as my head hits the pillow. A lot of people who’ve written posts on sleep have said the same thing: No technology in bed!

  5. Lisa Favre

    I actually just wrote an article very similar to this one because sleep is something that I find highly important to a happy, healthy day-to-day. Couldn’t agree more about your point for exercise! Definitely helps in a better night’s sleep.

  6. Ricci

    These are all great tips on falling asleep faster and getting better sleep. I purchased a new mattress last year and that has made all the difference in the world to my sleep!!

  7. Kathy

    These are all very good tips. Sleep is so important to me too. I try to get my eight hours of sleep in each night, but that doesn’t always happen. I know it’s great to relax before bed too.

  8. Leah

    These are great tips. Sleep is so important to me. If I don’t get enough sleep, I am a bear to deal with!

  9. Amy

    These are some great tips! I have been having a rough time sleeping the past few weeks, but I think it is my dog that is causing the problems.

  10. Victoria Heckstall

    What a brilliant tips! I live considering a new mattress and this would be great for our new decorated room.

  11. Mimi Green

    When I workout I get the best sleep ever. I need to get back to my fitness routine so I can get my best sleep. I have to sleep with darkness.

  12. Terri Beavers

    I love your tips and try to do most of these. I do need a new mattress but going to wait until after Christmas since I just bought the kids new ones. I have to have white noise to sleep well too, a fan or such.

  13. steph parrell

    I need this right now! I have been having the worst sleep lately! I think I really need to reduce the heat in my room.

  14. Shannon Gurnee

    I’ve never heard of this brand, but it sounds like a good one. These are definitely some great tips for getting a better night’s sleep though!

  15. Dawn McAlexander

    Keeping the sleep environment cool really helps me. I like 2-3 covers and a fan on me!

  16. Beck

    Hello, You have shared very profitable tips. A good night’s sleep is very important for health. From my point of view, Relax and clear your mind in evening is very important for adequate sleep. There are many strategies you could try, including listening to relaxing music, reading a book, taking a hot bath and deep breathing.

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