How To Improve Sleep Quality For The Whole Family

Getting better quality sleep at night can have tremendous benefits for people of all ages. Some of the many health benefits of improving your sleep include more energy, better concentration and focus at work or school, healthier weight loss, and clearer skin. For children and teenagers, getting enough sleep at night is absolutely essential to healthy growth and development both physically and mentally.

So, what can you do to make sure that your family is getting the best nights’ sleep, every night? We’ve taken a look at three strategies that anybody can benefit from.

#1. Be Strict About Screen-Free Time:

Today, gadgets such as smartphones, tablets and laptops are playing an increasingly important part in our lives, with most children using them from a very young age. But, while there’s no denying that laptops can be essential to education, tablets are fun for games and movies, and smartphones keep you connected to your kids at all times, not everything about today’s modern technology is beneficial.

Using your gadgets too late into the night will affect the production of melatonin: a natural hormone produced by your body in the dark to get ready for sleep, bringing on feelings of drowsiness. If you use your smartphone in bed, the blue light from the screen can seriously hinder your sleeping pattern, rendering you wide awake into the early hours. The same goes for your laptop, PC, tablet, and even your TV! So, schedule a ‘screen-free’ hour for the whole family at least an hour before bed, and be strict about it.

#2. Try Natural Remedies and Sleeping Aids:

When it comes to sleeping aids, there’s a large selection of over the counter (OTC) and prescription options available. However, sleeping tablets aren’t recommended for long-term use, and most of them aren’t suitable for children. If you want to learn more about OTC sleeping aids and their effect on your health, visit

Instead of resorting to sleeping pills, there are several great natural sleep aids that you can try. Essential oils are one of the most popular – go for a calming, soothing fragrance such as lavender or chamomile that will help you drift into a deep sleep. Put a few drops in your bath water before bed, on your pillow, or into a diffuser in your room. Drinking herbal teas such as chamomile, valerian, and decaffeinated green tea before bed can also help you drift off into a peaceful sleep.

#3. Exercise More Often:

Last but not least, getting more physical activity as a family has many more benefits on top of improved sleep. Exercising in the morning or during the afternoon can make it easier for you to fall asleep at night; physical activity raises your body’s temperature, leaving you feeling sleepy once it returns to normal.

For the best results, aim to time your family exercise sessions no less than four hours before bedtime. It’s a great way to bond as a family unit, too – try cycling, swimming, playing a sport, or having fun with a Wii Fit together.

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