When you have a family, bedtime is both a blessing and a curse. On the one hand, it means that you finally get to go to sleep after a long day. On the other hand, it can be a chore getting everyone into bed and settled.
Fortunately, there are steps you can take to create a successful family bedtime routine that benefits everyone. Here’s how you can help your whole family sleep better.
Invest in Great Beds
Mattresses can be expensive, and as a result, they’re often low on the priority list for family expenditures. However, investing in a high-quality mattress for both yourself and your children should be near the top of your to-do list.
An adjustable Reverie bed can help you and your partner sleep well together, even if you have different preferences and sleeping styles. Upgrading to high-quality mattresses for your children means that they won’t grow out of them; you can purchase a bed that will suffice for most of their childhood.
Create Sleep-minded Environments
There are a few environmental considerations that have been proven to impact one’s quality of sleep. First of all, the room should be dark and quiet. You can achieve this effect with black-out curtains that are weighted to block noise, in addition to a fan or white noise machine. Alternatively, dim light for the little ones who struggle with the dark and soft music can be calming.
Ensure that the rooms are kept cool, with plenty of layers of blankets to add or remove throughout the night. Ideally, bedrooms should be a screen-free zone.
Limit Screen Time for All
Speaking of screen time, enforce a moratorium on technology for at least an hour before bed – yes, even for you. This might mean some arguments with children, teenagers, and spouses in the first few weeks. Eventually, it will become a routine. You may wish to have a central location where phones and tablets are expected to be stored overnight.
The blue light in screens has a detrimental impact on your melatonin levels and circadian rhythms, which are both key players in your quality of rest. Screens can also be too tempting after the lights are supposed to be out: you might play Candy Crush for an hour longer than you’re supposed to, your 15-year-old might be up talking to friends, etc.
Prioritize Quality Time
Since you’re removing screens, fill that open timeslot with some quality family time. Take a half hour to talk about your days or play a game. Read a book and do the last call for drinks for the little ones.
This experience doesn’t have to be long and drawn out or forced. A half an hour before bed is plenty of time for bonding each day, especially when you remove the distractions. If your family members have different bed times, you may need to adjust the schedule to reflect those.
Encourage Wind Down Practices
Self-care practices before bed can help everyone unwind from their day individually. It’s challenging to get everyone to do the same thing, as self-care is unique to the individual. For a young child, it might be story time or arranging their stuffed animals. Your spouse might enjoy meditation or journalling, whereas you prefer to have a bubble bath with a book. Even listening to loud music and dancing around your room can be a form of self-care.
Give everyone time to do the thing that relaxes them and helps them shake off the remnants of the day before bed. While it’s important to come together as a family, it’s equally important that everyone has some time to focus on their needs. Following these practices can help your whole family sleep better, making the days ahead