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
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.
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.
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.
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.
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.
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!
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.
I like these tips about relaxing before going to sleep. I always find I sleep better when I do!
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!!
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.
These are great tips. Sleep is so important to me. If I don’t get enough sleep, I am a bear to deal with!
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.
What a brilliant tips! I live considering a new mattress and this would be great for our new decorated room.
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.
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.
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.
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!
Keeping the sleep environment cool really helps me. I like 2-3 covers and a fan on me!
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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