Healthy sleep tips for the family

Sleep is essential to our mental health. When we don’t get enough sleep at night, our brains can't function normally and we are more prone to mood swings, irritability, anxiety or depression. One of the best things you can do for your family is to make sure your family is getting enough sleep. Many parents struggle with bedtime, particularly with children who have a hard time falling asleep. Below are tips to help your family sleep better.

Stick to the same sleep schedule

Studies have shown that sticking to the same sleep schedule can help regulate the body’s internal clock. Consistency is key to help the body find a natural rhythm to settle into a regular sleep and wake cycle. This includes bedtime, wake-up time, days off, etc.

Practice a relaxing bedtime ritual

Avoid activities that may cause excitement, stress, or anxiety prior to bedtime. Nightly wind-down activities can include reading, listening to calm music and sounds, mindfulness practices and reflections, journaling, taking a warm bath, etc.

Monitor screen time

Monitoring screen time is essential to a good night's rest. Limit device use at least 1-hour before bedtime to prevent sleep disturbances and do not store devices in the bedroom at nighttime. 

Be physically active

Exercise and play time can aide in a better night’s sleep—this is true for the whole family—parents, children and teens. Consider joining a gym, get outside and take a walk, ride bikes or go for a hike with the family.

Design a proper sleep environment

A proper sleep environment is one that can actually help you fall asleep. Optimize lighting, keep the room at an optimal temperature, limit outside noise, allow a sleeping buddy, such as a doll or other toy for younger children.

Talk to kids and teens about the importance of sleep, so that they understand how important it is for their mental health. Teach them to prioritize sleep. Teens in particular can tend to stay up late playing video games, browsing social media, doing homework, etc. and may not fully understand the impact that lack of sleep has on their mental wellbeing.

Manage your worries

Stress is a common reason why kids and teens struggle to fall asleep. School work, social media, family, friends, etc. can all cause stress that hinder sleep. Journaling, cognitive behavioral therapy (CBT) skills, and other coping strategies for teens and kids can be used to manage stress.

Focus on nutrition

What we eat affects our mental health and can affect our sleep as well. Avoid large meals before bed. If a late night snack is in order, opt for something healthy and light, like cheese stick and veggies, slice of whole wheat toast and peanut butter, yogurt, hummus and veggie chips. Encourage nutritious choices throughout the day to promote good mental health and help decrease the risk of mental illness for you and your family.

Avoid overscheduling

Plan out family member’s day/week/month to ensure everyone has ample time to rest. Use a calendar or phone app for organizing family events.