It’s easy to forget how important sleep is to your health. You can exercise and eat mindfully, but if you don’t get enough quality sleep, it can really affect your health, and the same goes for your children. Sleep can help fight off infections (keep you from getting sick or sicker), help muscles recover after a tough workout, help you stay focused throughout the day, and aid in your childrnen’s development mentally and physically.

Below we listed a few tips to make sure you and your kids get a good nights rest!

1. Reduce Screen Time Before Bed

When you stare at your cellphone, laptop or TV your eyes take in the blue light emitted from these screens. This blue light causes you to stay awake long beyond when your body naturally wants to fall asleep. So before bed, put away your phone. Take the family away from the TV and introduce reading time before bed. 

2. Keep a Regular Schedule

If your child older than a few years, try help her or him go to bed and get up around the same time every day. Keep wake-up times on school days and weekends to within two hours of each other. Sleeping in on weekends make the weekdays so much harder! This can help get your child’s body clock get into a regular rhythm. It can help you too! Waking up at the same time every morning makes it easier and over time your body will adjust.

3. Keep it Cool

Temperature when sleeping is very important. Cooler temperatures have be proven to provide deeper sleep. Don’t wrap your child up in too many blankets or put the heat on too high. The optimal room temperature for sleep is between 68 and 72 degrees, though that can go as low as 65 and as high as 75 depending on who you are and where you live.

4. Wind down with Bath Time

Adults: taking a hot bath can really help you wind down and relax, preparing you for sleep. Get creative with epsom salt soaks or fun bath bombs. Baby could benefit from a warm bath right before bed as well. The time it takes to bathe and get ready for bed can help the whole family stay away from screen time and mentally prepare for sleep.