As any parent will testify to, a good night’s sleep for the kids can help ensure a restful slumber for the entire household. Building a routine around sleep can be one of the best ways to ensure your home gets a consistent supply of shut-eye. As well as investing in a quality bed and comfortable bedding from suppliers such as MiniJumbuk, much of getting a good night’s sleep comes down to developing habits conducive to rest and the environment of the bedroom itself. Here are 5 ways you can help ensure your family gets a good night’s sleep.
1. Baths Before Bedtime
A bath before bed can help young kids prepare for sleep, with the warm water helping them to relax and unwind. Adding lavender oil to the water, or using lavender bath salts, has been shown to slow down heart rates and help lull us into a relaxed state. Also try adding lavender oil into a diffuser by the bed, or sprinkling a few drops onto a handkerchief and placing it under the pillow.
2. Turn Off The TV, Store The Smartphone
Electronic devices in the bedroom keep minds alert, and while some people have become used to falling asleep in front of the TV, multiple studies have found that watching TV in bed only keeps us up later. Add this to the fact that people who fall asleep with the TV on usually wake up later from the noise of the television and light from the screen, and you can see how easily a TV in the bedroom can interfere with sleep.
Perhaps just as important as unplugging the TV from the bedroom is preventing other devices from being used. Smartphones not only emit light, keeping the body’s natural circadian rhythms from slowing down, but they can just as easily rouse anyone from their slumber. A single social media notification or email can be enough to cause a stir in the middle of the night, activating the brain and making falling back to sleep difficult.
3. Get The Temperature Right
A warm bedroom (or one that’s too cold) can make getting a good rest difficult. That’s why airflow is essential for a comfortable sleeping environment, especially in summer. If an open window doesn’t quite cut it, invest in a fan or an air conditioner. With the ideal sleeping temperature being a cool 20 degrees Celsius or so, many of us are sleeping in temperatures that are too warm.
4. Get More Exercise
If you are are having difficulty falling asleep, the answer could be as simple as getting more exercise. 30 minutes of moderate exercise a day not only has a number of health benefits, including more energy and weight loss; it also has another major benefit of facilitating a longer and sounder sleep. Parents can encourage kids to move around more after school by making their kids spend time outside instead of sitting in front of the TV.
5. Avoid Chocolate, Caffeine And Fatty Foods Before Bed
Caffeine and chocolate both stimulate the brain, meaning they are best avoided at least 8 hours before bedtime. High-fat foods also can be difficult to digest before bed, making that late-night ice cream also something worth avoiding.
What other tricks do you use to help you and your kids get a good night’s sleep? Discuss in the comments below.