Integrated Family Community Services 3370 South Irving Street, Englewood, CO 80110-1816 Ph: 303-789-0501

4 Ways to Help Your Family Sleep More Soundly at Night

Getting plenty of restorative sleep every night is extremely important, and chronic sleep deprivation will negatively impact almost every facet of your family’s health and well-being. If your family hasn’t been sleeping well, then you need to come up with a comprehensive plan that is going to make your entire home safer, quieter, and more comfortable.

Adjust the Temperature

While everyone has their own preferences, studies have shown us that there is an ideal temperature range for sleeping. As a general rule, you should try to keep your home between 60 and 67 degrees Fahrenheit throughout the night. That temperature range should stimulate the production of natural chemicals and hormones that make you tired. If you have a newborn or an infant in your home, then you might want to keep the temperature between 65 and 70 degrees.

Soundproof Your Home

Loud noises can echo through a home, and that din is going to make it very difficult to sleep. There are many different strategies for soundproofing a home, and each one has its own pros and cons. In most cases, putting up heavy drapes is one of the easiest and most effective ways to reduce unwanted noises. You should also invest in decorations, rugs, and any other items that are going to absorb or scatter sound waves.

Limit Screen Time at Night

Quite a bit of research still needs to be done on this subject, but many experts now believe that looking at a screen at night can impact your quality of sleep. When you stare at a screen for a long period of time, your body won’t produce as much melatonin, and that is the hormone that helps you fall into a deep sleep. At least one hour before bed, you should have everyone in your family put away their electronic devices.

Improve Your Home’s Security

Some of your family members might not be sleeping well because they are anxious, and improving your home’s security could help to alleviate that anxiety. To make your home more secure, you should reinforce all of the doors with heavy deadbolts and invest in impact-resistant windows. You might also need to consider locksmith services if any of your house keys have been lost or stolen. An experienced locksmith should be able to re-key all of your locks in a very short period of time.

If you have tried these few tips and someone in your family is still struggling to get enough sleep, then you might want to schedule a sleep study. During one of those studies, your family member will be carefully monitored throughout the night, and a team of experts will figure out exactly what is impacting their sleep.

Tim Esterdahl

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