Sleep is incredibly important, which is something people tend to forget. Cleaning the kitchen, watching one more episode of a favorite TV show, reading one more page, finishing a project, or taking a longer bath can all be found among the reasons we often go to bed late. It is easy to understand how lack of sleep affects our mood just by looking at small children. If your kids went to bed late and didn’t get a good night’s sleep, you probably spent the entire day listening to their tantrums, right? However, lack of sleep doesn’t just impact our mood changes. In fact, sleep deprivation can even lead to high blood pressure, diabetes, and even heart attack or stroke. If you wish to adopt healthy sleeping habits, here are several tips for you and your family. These can help you establish a new sleep pattern and get the recommended 7 to 9 hours of sleep a night.

Turn off your phone

How many times have you spent hour(s) looking at your phone, TV, or computer just before bedtime? Experts say that for a good night’s sleep, you must avoid looking at the screen for at least an hour before bed. Such devices can easily mess up your internal clock, but that is not all. Exposure to social media and news before you go to sleep can boost your stress levels and prolong the time you need to wind down so you can fall asleep. Instead of checking your messages, try taking a shower, meditating, listening to soothing music, or reading a book before you go to bed.

Create your Zen zone 

Your bedroom should be your sanctuary where you feel completely cozy and relaxed. The same goes for your kids. To create such an environment, put some fairy lights into your children’s room, or build them a nook with fluffy pillows and blankets. When it comes to your room, you can light a few candles (or better yet, turn on the battery-operated ones), burn essential oils, close the blinds, and put on something comfy to prepare yourself for bed. Speaking of bed, your mattress should completely suit you, meaning it doesn’t cause back or neck pain or any kind of soreness. To find the best mattress for yourself, click here.

Follow a strict sleep schedule

Do your put your kids to bed every night at the same time? Regular routine isn’t important just for children, but for adults as well. If you have trouble getting the kids settled at bedtime, find a soothing activity you can do together to help them unwind. For instance, you can choose a longer book and read them a chapter every night. When it comes to your own sleep schedule, choose a time frame and make sure you start your wind-down process on time. After you have put the kids to sleep do something that relaxes you and try to go to bed each night at the same time.

Make sure to exercise

While physical activity can boost your energy levels and keep you going throughout the day, regular exercise can also improve your chances of having a good night’s sleep. Every member of your family needs exercise, so find activities you can do together and turn them into some friendly competition. Not only will all of you sleep better, but you will spend quality time together much more often. 

Drink enough water

When your energy levels are starting to crash in the afternoon, it is easy to reach out for that second or third cup of coffee. However, drinking coffee later in the day can significantly affect your sleep and prevent you from getting enough ZZZs. Therefore, opt for herbal tea instead, and ensure you drink plenty of water to stay properly hydrated. 

Hopefully, these tips will help you improve your sleeping habits and ensure you get plenty of quality ZZZs.