Five Ways to Help your Kids Sleep Better

The school year is quickly approaching for many families, and the slower pace of summer will soon end. Sleep is a crucial factor for our overall health and well-being, and schedule changes can make it hard for both growing kids and adults to maintain their sleep routine. Here are our very own tried and tested tips to help minimize bedtime disruptions. For you and them!

1. Wind down before they lie down

Let’s face it - we’re all attached to our devices, whether we like to admit it or not! But studies have shown that blue light emitted from electronics will stimulate our brains instead of wind them down - making it much harder to fall asleep. For those with older kids, be sure to remove those iPads, phones, and Nintendo Switches from their rooms at least 30 minutes before bedtime. 

Encourage them to read a book, journal, or listen to age appropriate audiobooks, podcasts, music, or meditation. Learning to breathe, relax, and calm down are valuable skills they’ll greatly benefit from as they grow. And this goes for adults too; put the phone away 30 minutes before bed and you’ll noticeably sleep much better.

 

2. Figure out a nightly relaxation routine

Whether it's a hot shower, warm bath, journaling, or candlelight yoga, consistency at bedtime helps all of us get ready for bed. Having a set routine signals to our bodies that it's time to shift gears to sleep mode. 

Talk to your kids and help them figure out what works best for them - depending on their age and preferences. Everyone is different, so find out what they need in order to slow down and relax after a long and busy day.

 

3. Feel cozy and comfortable for bed

Make sure you and your family are cozy at night - no one wants to be too hot or too cold while they sleep! Avoid night sweats by choosing soft and breathable bedding and pajamas. Steer clear of polyester or microfiber as those fabrics trap heat and feel scratchy. 

For bedding, seek out 100% cotton percale sheets, lightweight cotton blankets, and comfortable pillows that provide adequate support without the overheat. For clothing, 100% cotton is soft, breathable, and keeps you cool all night.

 

4. Maintain the house temperature and adjust lighting

Most people sleep their best when it’s 68-72 degrees or so. Of course, there are exceptions to the norm, but kids and adults alike generally prefer a temperature in that range. Set the house thermostat to 70 degrees or use a smart thermostat to help adjust the setting if you’re not home. You can also crack the windows open to circulate fresh air and cool things down at night.

And make sure the room is dark enough to promote sleep and encourage melatonin production - this signals bedtime for your body and helps the wind down process. Invest in blackout curtains as well, that will help eliminate sunlight and encourage a dark and soothing sleep environment.

 

5. Utilize soothing sounds for a relaxed body and mind

A hectic school or work day can make it difficult to truly unwind at bedtime. Most of us need something to transition our body and mind to a relaxed state when we’re actually in bed. Listening to white noise, a serene naturescape, a narrated book, or meditation can really help calm both kids and adults down; the repetitive sounds will encourage drowsiness and deep sleep.

For kids, you can invest in a machine that also doubles as a nightlight and alarm - that way a distracting phone or other electronic device isn’t in their bedroom. For adults, you’ll find many apps and YouTube videos that provide hours of audio content to play on your phone all night.