Most parents know how essential sleep is for their kids, but did you know there are many common culprits in the home that inhibit our ability to get the rest we need? More than a third of adults get less than the seven hours of sleep they need each night, and children require far more — preschoolers need 10 to 13 hours, school-aged children need 9 to 11, and teenagers need 8 to 10.
To help your family members get the sleep they need, institute a couple of rules for how to get a better nights sleep in your home by regulating caffeine consumption and screen time.
Caffeine is a natural stimulant that people rely on to get started in the morning. A 300- to 400-milligram cup of coffee is perfect for this purpose, and it can even give you a longer life. Too much caffeine, though, can lead to issues like anxiety and insomnia. Moreover, if you consume it too late in the afternoon, it may keep you awake. Make sure no one is consuming caffeine within six hours of bedtime.
Another tip is to limit screen time. The lights from screens can also wake you up, so no one should be looking at screens 30 minutes before bed.
Your home’s air quality may be another culprit responsible for poor sleep. The presence of dander and other common irritants in your home can cause restlessness and serious problems like apnea. Replace air filters every one to three months, and schedule routine maintenance to keep your filtration system at peak efficiency. Remember these tips to help everyone in your home get better sleep.
This is a contributed post