It’s easy to get plenty of rest when you’re a single individual, but the family dynamic can present some real challenges that might make it more difficult to stick to a preset sleep schedule. Everyone seems to have their own interests, hobbies, and habits that influence what time they wake up and fall asleep. If left unstructured, the sleep schedule can become quite erratic and inconsistent in a household with multiple people. Luckily, with a few simple measures and a bit of discipline, you can get everyone back on a good sleep schedule and prevent the increasingly common problem of family sleep deprivation in your home. With that said, here are seven tips you can use to get into the dynamic of sleep as a family:
First and foremost, if any members of the family have sleeping problems such as apnea, insomnia, or circadian rhythm disorders, it’s imperative that you address those problems before doing anything else. Likewise, if anyone snores or does loud mouth breathing at night, this could be affecting not only their own quality of sleep but also that of their spouse or other family members. Mouth breathing is a common problem for people who use CPAP machines to treat obstructive sleep apnea. CPAP mouth breathing tape is one easy solution that you can use to train yourself away from breathing loudly through your mouth while sleeping.
Consistency is key when it comes to promoting solid sleeping habits as a family. If you’re letting the kids fall asleep at odd hours and not enforcing any kind of sleeping schedule, it’s going to be difficult to ensure everyone is getting a good 8 hours of sleep per night. As a result, you’ll have people sleeping in late, staying up late, missing breakfast, and feeling drowsy in the day time. All of this can be avoided by simply having a set bed time and wake up time that everyone in the house must adhere to. Generally speaking, this should be no later than 10-11 PM to allow for 8 hours of sleep time before 6-7 AM.
You might be wondering why the aforementioned hours were recommended for sleep and wake times. Well, studies have shown that rising at about the same time as the sun and being exposed to morning sun rays increases the production of serotonin and other sleep-related biochemicals. The sun also has an energizing effect that will help you stay awake throughout the day, which means you’ll be tired enough to fall asleep easily at bed time.
Certain foods can enhance the quality of your sleep when eaten within two hours of bedtime. However, try not to overindulge, as eating too many calories before bed can lead to weight gain. Sleep-enhancing foods include kiwis, cherries, fish, turkey, almonds, walnuts, and chamomile tea.
Many people find themselves feeling tired during mid-day or in the afternoon. If you feel drowsy early in the day, then take a short nap, but don’t wait until the afternoon or evening . Napping within 6 hours of bedtime will make it much more difficult to fall asleep.
As a family rule, you should forbid the use of any electronic devices or toys after the set bedtime. While it might seem like leaving the TV on is an okay exception, a completely silent and dark room (with the exception of a gentle night light) will always be most conducive to sleep, which brings us to our next point.
Doing all of the above will set the tone for your family’s sleeping schedule and habits, but you still need to make sure the bedrooms are ideal sleeping environments throughout the night. This includes equipping beds with highly comfortable bedding and maybe having some very gentle music playing throughout the night.
As a family, the top priority should be making sure the children are given everything they need to thrive and grow strong. While it can be easy to fall into the mindset of thinking that fancy toys, designer clothes, junk food, and video game systems are what your kid needs to be happy, in reality what they really need is love, food and water, shelter, guidance, protection, and good sleep. Remember that the body grows and heals during sleep, more so than at any other time of the day.
This is a collaborative guest post. The ideas expressed may not be the views or ideas of Mommy Ramblings.
The Rabbit Who Wants To Fall Asleep was a runaway success, exceeding 1.6 million copies and widespread media attention for its reported success in lulling children to sleep by employing positive-reinforcement techniques to promote relaxation.
The Rabbit garnered coverage far and wide for its reported success in helping children fall asleep using relaxation techniques. The New York Times featured the book in the “Letter of Recommendation” column back in April, with the writer stating: “A book whose powerfully soporific effects my son is helpless to resist.”
The Elephant Who Wants To Fall Asleep has the same objective of lulling children to sleep and improving families’ bedtime routines using all-new child-tested, parent-approved techniques. Beautifully illustrated by Sydney Hanson, this book is recommended for ages 3-7. There are prompts in the book where you insert your child’s name into the story.
The book follows Ellen the Elephant on her journey through a magical forest that leads to sleep. Along the way she meets different creatures and has soothing experiences that are designed to help children relax and slip quickly into sleep. Ehrlin even gives tips for how to use the techniques successfully to help children get to sleep.
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Random House Kids is sponsoring a giveaway on Mommy Ramblings! One lucky blog reader will win a copy of The Little Elephant Who Wants To Fall Asleep. Thank you to Random House Kids for the review copy and for sponsoring this fantastic giveaway on Mommy Ramblings!!! Open to US residents.
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Achieving the rest we need involves much more than our physical mindset alone. A soft, single mattress is perfect for those who want to experience sound sleep and therefore achieve a healthy lifestyle. Of course, there are several reasons behind this observation and it is important to appreciate the numerous benefits that such bedding will offer. Thankfully, we do not have to be expert chiropractors to understand some of the basic principles and qualities to look for. Let’s have a closer examination.
The Comfort of Your Body
Although many of the most respected sleep advice articles mention proper exercise, reducing stress and meditating, very few recognise how important a firm (and yet soft) mattress can be in obtaining quality rest.
I would suggest on checking out Buyer’s Guide to Bunk Bed Mattress that way you will know exactly what to look for. There are hundreds of choices out there, so make sure you go with a soft/plushy mattress feel but this also will depend on what type of sleeper you are, so make sure to do your research.
As quality sleep is so important, traditional mattresses that contain box springs should be avoided. They will not accommodate for the natural contours of your body. This can lead to a restless sleep and even back problems. If possible, a type of material known as memory foam is the best choice. As it will evenly distribute your weight, you are more likely to achieve the proper amount of rest.
Bunk Beds
Although it is an unfortunate fact, some of us have trouble sleeping next to another person. Perhaps our partner is very restless or we simply cannot get comfortable. In this case, purchasing a high-quality bunk bed is an ideal solution. In fact, you will be surprised to learn that some individuals actually sleep better when they are higher up. It is likely that you will not know this until you try it out.
The best beds will offer the same mattresses as described above alongside a sturdy frame and the possibility of safety bars on the top bunk. Thankfully, there are a number of styles and designs to choose from. These include countless types of wood finishes and even metal frames.
Getting a solid night of sleep is essential in warding off illnesses, maintaining a healthy mental outlook and functioning in our daily lives. Choosing the right type of single mattress combined with a quality bunk bed can help you to enjoy the sleep that you so desperately desire.
**The views & opinions expressed in any guest post featured on our site are those of the guest author and do not necessarily reflect the opinions & views of Mommy Ramblings.
Besides the lake there is so much to do and we recently took a few day trips that were so much fun! We went to the Wayne County Fair in nearby Pennsylvania, we gathered rocks as we spent some time on the Delaware River that we will use for a rock painting and landscaping project, we went blueberry picking and made a scrumptious blueberry pound cake.
When we take day trips we are gone all day and the kids like to sleep on the way there and usually fall asleep for the night on the way home. It is important to me that they are comfortable and safe in the car. That’s why we love Safety 1st car seats. The Advance SE 65 Air+ Convertible Car Seat is safe and super comfy for Luke and he sleeps like a baby in it! It has a nice big cup holder and it’s a super safe seat that is reinforced with steel. The Air Protect® advanced cushion system protects his head, where it’s needed most and the GCell HX patented foam with hexagonal shapes inside the seat provides superior body protection. The seat provides full body side impact protection and that gives parents peace of mind! This seat as well as the new one for Ethan that is just a bit delayed surely make #OurSummerJourney day trips much easier!
We took a great day trip to the Wayne County Fair in Pennsylvania and the kids had an awesome time. There was a big Monster Truck show and so between the rides, animals, show, food, exhibits and more it was very late when we were driving home. It is nice that a seat so safe is so comfortable!
If you can relate to this, I want to share good news about the Fresh Air Crib Liner by SootheTIME, part of the Just Born family. This crib bumper alternative is adjustable and fits most cribs with a mesh liner that locks in place and provides fresh airflow for baby.
The Fresh Air Crib Liner gives parents less to worry about while creating a safe and comfy environment for baby to sleep. The Fresh Air Crib Liner is now available at Target and they can receive a $5.00 rebate using this link.
Some other great tips for creating a safe and healthy nursery are to skip composite wood furniture because it contains formaldehyde, solid wood is the safer choice. Organic crib mattresses are a safe sleeping option, but if you have a conventional mattress, you can cover it with a cover not made of PVC.
If you are painting baby’s walls opt for a zero VOC paint and paint as far in advance of baby coming home as possible so there is ample time to thoroughly air out the room. It’s best to go with a bare flooring like bamboo or cork over carpet and make sure that you do not use products that are treated with Microban because it contains the chemical toxin triclosan.
If you’re using area rugs, washable rugs are best and if you do have carpet, vacuum often using a vacuum equipped with a hepa filter. For accent decor and toys make sure that you are decorating with safe items. Those vintage finds may look nice but what’s lurking in them? Avoid using or buying anything containing BPA, Phthalates, PVC, Latex, Lead, and Flame Retardants.
With some careful planning you can create a nursery that’s safe and inviting for your new addition.
Would you like to enter a giveaway to win a Fresh Air Crib Liner by SootheTIME? Well, you are in luck! Just enter using the Rafflecopter widget below. Good Luck!!!
“I am participating in this campaign as a member of The Niche Parent Network & Conference. Although I received compensation and product, all opinions are my own.”
I am an authorized Woombie distributor and I have to clear out some stock. I am having a huge sale. I have many styles and sizes (see below) and I am selling them for 16.99 a piece (that is a huge savings on retail). I will ship 1 in the USA for 3.25. Add 2.00 for each additional. Or I will fit as many as I can in a flat rate envolope or box for you, for the actual shipping. Send me a pm if you want to order and I can send you an invoice and you can pay by Paypal.
Thanks for the interest ladies here is what I have on sale (hurry they are going fast)
SOLD OUT
All are packaged and brand new!