Sleep Solutions: Tips for Sleeping Well Every Night for the Whole Family!

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  • March 12, 2012

sleepSleep Solutions for Sleeping Well Every Night

Did you know that getting 7-8 hours of sleep at night can help you live longer, be thinner, think clearer and look younger?

Despite these incredible benefits more then half of U.S. adults get less then 7-8 hours of sleep at night! Luckily, there are a few sleep solutions that can help.

If you are one of the 75% of adults who report having a sleep problem, consider some of these helpful sleep tips to start to get the sleep you need and your body craves:

Go to bed and wake up at around the same time every night

While you have young children you might want to set your bedtime earlier than usual. Even on weekends, try not to modify it by more than an hour. Routines “condition” us for sleep, psychologically and physiologically, and the conditioned response then makes it easier to fall asleep and stay asleep. This tip is essential for children’s night sleep and naps too!

Give yourself one hour before lights out to wind down, letting your body and mind become more relaxed and ready for sleep

Listen to quiet music, take a bath, or read a book. Some people find that light stretches, meditation, creative visualization, or progressive relaxation helps. The average person (adult or child) takes 15-20 minutes to put her/himself to sleep. Massaging your child after a bath can be very relaxing too!

If you need to catch up, rather than tinker too much with your nightly sleep schedule, take naps

But either take a short twenty- to thirty-minute nap or take a longer ninety- to hundred-minute nap so you don’t wake up during a non-REM sleep cycle and feel groggy. Before I learned that, I used to set the alarm for one hour and wake up feeling lethargic and lousy, like I needed a major infusion of caffeine.

Babies on the other hand need at least a 45minute nap for it to be restorative. Remember, skipping naps can cause your child to have difficulty going to sleep at night and make them wake more often and too early in the morning! Not logical but true! (Have you ever kept your child out late at a family BBQ thinking they would sleep in the next day only to find them up just as early if not earlier than normal?)

Make sure your bed and your bedroom are sleep friendly

Your room should be quiet, dark, and secure, and your mattress, pillows, and sheets should be comfortable. Sort out any temperature-control issues with your partner or spouse! Install room darkening shades and remove pillows from your baby’s bed.

Avoid any “screen” time for one hour before bed

That means turn off the TV, computer and cell phone and don’t bring them in to the bedroom. The light from the screen tells the body not to secrete melatonin, the drowsy making hormone, making it more difficult to go to sleep.

Exercise at least twenty to thirty minutes three times a week, but try to do it in the morning or during the day, not in the evening

If possible, leave at least three to four hours between strenuous exercise and sleep, and you certainly don’t want to work out right before you go to bed. The same goes for rough housing with your child before bed, try to keep things quiet and mellow at least an hour before bed.

Try to get some natural light in the afternoon

Go for a walk or sit in a sunny room, and try to get out of the house or at least briefly escape your artificially lit office cubicle. This tip will help your child too!

Eat dinner at least three hours before going to bed

This of course does not apply to babies.

Reduce your caffeine consumption (two cups maximum)

…and don’t have any caffeine for at least six to eight hours before bedtime because it stays in your bloodstream. Caffeine doesn’t just mean coffee–it means tea, many sodas, chocolate, and some over-the-counter cold and headache remedies. We become more sensitive to caffeine as we approach our forties.

Nicotine is a stimulant, so if you haven’t stopped smoking, poor sleep is yet another incentive

Watch your alcohol consumption

Alcohol may help you fall asleep, but more than three to five glasses, even less for some individuals, fragment our sleep. We wake up more often at night and earlier in the morning.

See your doctor if you or your child have asthma, allergies, reflux, anxiety, depression and significant stress to make sure it is not interfering with your sleep.

Sleep is as important as a good diet!

Sleep deprivation can cause depression, heart disease and weight gain…not to mention it makes you age faster. There really is such a thing as “beauty sleep”.

Make it a priority to get 7-8 hours as an adult and remember that children need between 10-11 hours of sleep at night for the first 10 years of their lives!

Here is to your entire family sleeping well!

How much sleep do you get each night?

Was this article helpful to you? Please tell us by commenting below! For more baby, toddler, and family sleep tips and tricks, please subscribe to The Sleep Lady’s Facebook, Twitter, Pinterest, Google+, and YouTube channel! If you are looking for more sleep content, please check out Get Sleep Now-an exclusive members-only area designed to provide in-depth help and support during your sleep coaching experience.

Photography by avhell on Flickr

Kim West
Kim is a Licensed Clinical Social Worker who has been a practicing child and family therapist for more than 24 years, and the creator of the original gentle, proven method to get a good night’s sleep for you and your child. She is the author of The Sleep Lady's Good Night Sleep Tight, its companion Workbook and 52 Sleep Secrets for Babies. Click here to read more about her.

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