how to improve sleep quality for the whole family
Health and Wellness

How to Improve Sleep Quality For Your Whole Family

Oct 06, 2022

Sleep. Glorious sleep. We all love it, but most of us don’t get enough! As we juggle work, family time, sports schedules, and more, it can be easy to fall into a routine of putting sleep on the backburner. The fact is, however, adopting ways to improve sleep quality can make an enormous difference in your overall well-being.


Today, we’re talking about how to improve sleep quality for your whole family. Read on, and start thinking about how to kickstart your family’s healthy sleep habits!

How to Improve Sleep Quality


For many of us, struggling to switch off our thoughts from the day and unwind for the evening is routine. For adults, that can mean constantly going over things that didn’t get done while making mental notes of what needs to be achieved tomorrow. For kids, it can be an overabundance of energy they didn’t burn off during the day or worries about what they have to do tomorrow.


With these struggles in mind, it becomes clear that learning how to improve sleep quality for your whole family is extremely important. Wondering how to get better sleep quality? It can be as easy as making a few adjustments to your family’s daily routine!


Some of the easiest methods for how to improve sleep quality for the entire family include:


  • Implementing rules on screen time
  • Setting up proper sleep areas
  • Turning off the electronics for night time activities
  • Using a massage chair to unwind
  • Getting enough physical activity
  • Sticking to lighter snacks in the evening
  • Going outside first thing in the morning for light exposure
  • Sticking to a regular sleep/wake schedule

Implementing Screen Time Rules


One of the most common activities that could be disrupting your sleep quality is screen time. While kicking back in front of the TV and watching a movie or shows as a family may sound like a great way to unwind in the evenings, looking into screens of any kind right up until bedtime could mess with your natural circadian rhythm. This is due to blue light exposure, which can not only throw off your ability to fall asleep, but can also lead to headaches and other discomforts.


As you start considering how to improve sleep quality for your whole family, think about implementing screen time rules for everyone. Turn off the screens a minimum of one hour before it’s time to go to sleep (ideally two hours before) and see how it makes a difference in your ability to get to sleep faster and stay asleep throughout the night.

Setting Up a Bedroom Environment for Good Sleep


It’s hard to fall asleep when you’re hot, it’s too bright, or you’re uncomfortable, right? It’s the same way for kids, too! One of the simplest methods for how to improve sleep quality for your whole family is to ensure you’ve set up a proper bedroom environment for good sleep. This means making sure it’s dark, cool, and quiet enough in every bedroom to facilitate better sleep quality.

Turning Off Electronics at Night


While limiting screen time before bed is one consideration for how to improve sleep quality for your whole family, so is turning off or limiting all electronics at night. Instead of replacing screens with other electronics, think about family activities you can do together like building a puzzle, playing a board game, or even quietly reading together. Getting creative with non-electronic evening activities for the family could be the ticket for how to get quality sleep all around.

Using a Massage Chair to Unwind


You don’t have to get rid of all electronics just to unwind at night! Next up on our guide to how to improve sleep quality for your whole family is using a massage chair to unwind. Today’s massage chairs are safe for people of all ages and offer different types of massage techniques to help you relax. Alongside other massage chair features like the benefits of heat therapy and zero gravity reclining capabilities, luxury massage chairs may also come with memory settings so different people can get right into their preferences each use.


Discovering massage sleep benefits will make using a massage chair a favorite activity for the entire family. Since getting massages regularly is best in order to make the most of them, the benefits of owning a massage chair at home help eliminate the difficulties that arise when trying to schedule (and pay!) for everyone in the family to see a massage therapist!

Getting Enough Physical Activity


Staying physically active is about more than just keeping in shape or increasing physical wellness. Daily exercise and physical activity could also help with how to improve sleep quality for the whole family. Adults can use physical activity to improve overall health, alleviate stress, and keep their bodies relaxed. Kids can use physical activity to get out that excess energy that could keep them awake at night instead of being able to sleep! 

Sticking to Lighter Evening Snacks


While it’s best to stop eating later in the evening to help you unwind before bed, we all know sometimes you just want a snack. Enjoying an evening snack with the family doesn’t mean it needs to be a heavy option, however. Instead of heavier choices, stick to lighter snacks like nuts or homemade popcorn (not the premade stuff that is often full of salt and fats). These are generally healthier than reaching for the sweets jar and still the perfect pairing for family movie night.

Going Outside First Thing in the Morning


Did you know that part of how to improve sleep quality for your whole family might actually take place when you first wake up? It’s true! Getting outside and into the sun in the morning could help you keep your circadian rhythm in check. This sunlight exposure can do wonders for how to get quality sleep as bright light in the morning will help you fall asleep earlier in the evening.

Sticking to a Sleep/Wake Schedule


Last, but certainly not least, as we explore how to improve sleep quality for your whole family is to stick to a sleep schedule. It may sound obvious, but an overwhelming majority of adults go to sleep and get up at different times each day. This may be a little easier to monitor in children, as many have a set bedtime. Bedtime isn’t just for the kids, though! Going to bed and getting up at the same time each day helps your body get into a rhythm that improves sleep quality and helps you wake feeling rested.


There are lots of different methods for how to improve sleep quality for your whole family. Instead of just focusing on the kids, think about healthy habits you can start as a family that promotes going to sleep faster and staying asleep through the night. We hope this guide has given you some food for thought, so give these techniques a try and see what works best for your family!


Interested in learning more about the many benefits of owning a massage chair? Check out the Ogawa Master Drive AI Massage Chair and see how this chair provides the most immersive massage experience your family will ever have.
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