Overview
We all know we need to sleep “better”. What we fail to realize is the consequences of not prioritizing this necessary recovery tool. Lack of sleep affects us in different ways. It can have a negative effect on behavior, emotions, attention, social relationships and school/work performance. This not only applies to adults, as studies have shown that up to 40% of children and teenagers have sleep problems.
Therefore, here are some simple tips to help optimize both the quality and quantity of your sleep.
Establish Routines
1. Keep regular sleep and wake times
Your body likes and adapts to patterns. If you haven’t heard of circadian rhythms, the main thing you need to know is that it’s a cycle of sleep/wake times that your body follows. Adjust the times to your preference/needs, and then stick to that time. If you are feeling slow/sluggish because you are busy with other tasks, you may be further contributing to this by having an irregular sleep cycle. Sometimes, it’s best to save that last task to the next morning so you can get to bed at your usual time and wake up feeling refreshed and ready to get that task done first thing in the morning.
For kids, start grooming this pattern young, especially when they have a consistent school schedule. This includes removing any distractions around bedtime that could keep them awake past their bedtime.
2. Daytime Naps can be good, or bad
For Adults, this can be beneficial if you are lacking on sleep from the previous night, or you simply feel sluggish in the middle of the day. Post-prandial naps after lunch may seem “necessary” for some, but for others it could simply be a result of the quantity and/or quality of foods you are eating for lunch. A simple adjustment in this could save you from that “unavoidable crash” around 2pm. Lastly, if you must nap, keep the nap under 30 minutes, and try to keep it as close to the “middle” of your awake period as possible.
If your child is five years or older, try to avoid daytime naps. Daytime naps longer than 20 minutes can make it harder for children over five to get to sleep at night, to get into deep sleep, and to wake up in the morning.
3. Shut it Down before bed
For most of us, this consists of avoiding all electronics within at least 1 hour of bedtime. As we all have heard, the dreaded “blue light” tricks our brain into thinking that it is still daylight, which has been linked to circadian rhythm disruption. In a perfect world, we should be able to wind down with a book or something less mentally stimulating. This allows the brain to wind down before falling asleep. However, life is almost never perfect. If you must stay up late to work on projects, I recommend a pair of Blue-Light filtering glasses to reduce this exposure. It helps, but doesn’t completely solve your problem. If you have to work on projects, I recommend getting everything done before your nightly routine (dinner, shower, brushing your teeth, etc.)
A regular bedtime routine of bath, teeth brushing, story and bed help younger children relax and feel ready for sleep. Older children might like to wind down by reading a book or listening to gentle music. Turning off electronics an hour before bed will also help your child relax and fall asleep.
4. Prepare for the next day
If you have a busy morning routine, I recommend part of this “wind-down time” at night be used to complete morning tasks, such as getting clothes ready for the next day, packing your lunch, or getting any necessary paperwork together for your first task of the day.
It’s never a bad idea to start teaching these habits to your kids, as they can learn these routines to help make their(and more importantly YOUR) mornings easier.
Check Your Sleep Environment
5. Think, Cave
A dark, quiet, private space is important for good sleep. This includes loud music, mobile phone screens, computer screens and TV. Good tips include: putting your phone on “Do Not Disturb” before bed, putting your phone screen facing down, and turning off the TV before you fall asleep. You not only avoid light disturbance but keep your mind off of miscellaneous distractions or “unfinished work” from the day, allowing you to get into a more relaxed mental state at bedtime. If these can’t be avoided, a simple sleep mask and ear plugs may suffice, especially if your significant other snores.
Make sure your child feels safe at night. If your child feels scared about going to bed or being in the dark, you can praise and reward them whenever they are brave. Avoiding scary TV shows, movies, computer games or books can help too. Some children with bedtime fears feel better when they have a night light. Yes, this can also apply to you, too.
Practice Good Health and Nutrition
6. Eat the right amount, at the right time
Make sure you and your child have a moderate meal at a reasonable time before bed. Feeling hungry or too full before bed can make the body more alert or uncomfortable. This can make it harder to fall asleep and have good quality sleep.
7. Opt Outside
Kids usually have an easier time with this, but unfortunately we end up putting our child’s health before ours. Try to find activities that both you & your child can do together before it gets dark outside. This will help your bodies produce melatonin at the right times in your sleep cycle. A healthy breakfast also helps to kick-start the body clock.
8. Watch your caffeine clock
Caffeine intake should be reserved for the first half of the day and is recommended to be avoided within 6 hours of bedtime to prevent restlessness.
9. Get Moving
Physical activity and exercise help you sleep longer and better. But if you or your child is having trouble getting to sleep, discourage active play and sports late at night. The stimulation and increase in body temperature can make it harder to go to sleep.