A Family Evening Routine For Better Sleep
This post is all about helping busy families create an evening routine to encourage a more peaceful transition into bedtime.
According to the Sleep Foundation, adults should get about 7-9 hours of quality sleep each night.
If you have small children, this could seem like an impossible luxury.
Maybe your late afternoons and evenings look just as hectic as your mornings.
As I’m sure you’ve already suspected, this chaos sometimes helps you fall asleep quickly from pure exhaustion, but more often than not — especially with kids — this craziness contributes to overstimulation and stress.
Of course, there are times in your life when sleep is hard to come by, but there are a few steps you can take to help you and the rest of your family calm down in the evenings, get to sleep faster, and ultimately get more quality rest.
Let’s get started!
Create An Evening Routine
This type of evening routine goes way beyond a “bedtime” routine. In fact, it starts HOURS before bed. Maybe even right after school or work.
Our primary goal here is to begin winding down, closing out the day, and cueing our bodies for sleep.
Not only will you benefit from this evening routine, but so will your children, so keep that in mind as we move through the post.
Soothe the Senses
Consider each of your five sense here — whatever you see, hear, smell, taste, and touch should promote relaxation instead of stimulation.
Lighting
Lighting plays a huge role in our circadian rhythm (internal sleep/wake cycle) and melatonin production. Naturally, our bodies want to wake when the sun rises and sleep when the sun sets.
Of course, this is not usually possible with most conventional school and work schedules.
You can create a modified version of a sunset by manipulating your home’s lighting.
Use dim lights in the late afternoon or early evening and do what you can to avoid harsh, bright lights. Keep it progressive, so as you get closer to bed time, the lighting gets lower.
Screen-Time
Turn-off screens AT LEAST an hour before bed.
Screens not only can mess with your melatonin production, but can cause unnecessary stress or anxiety.
Music
Choose relaxing music in the evening instead of stimulating tunes.
Of course dance parties are always fun and a great way to keep everyone active, but they may not be a great evening activity if your little ones struggle with bedtime.
Aromatherapy
Certain aromas like lavender or chamomile are known for their relaxing and sleep-inducing properties.
Try candles, bath products, or diffusing essential oils.
Get the household on the same page by diffusing lavender while cleaning up the kitchen after dinner.
Food & Drink
Be mindful of what and when you are eating and drinking.
Certain foods and drinks can cause sleep disturbances, like foods high in acidity or drinks containing caffeine or alcohol.
Some people are so sensitive to caffeine that even a small amount in the morning will leave them tossing and turning at night.
Instead of relaxing with a glass of wine before bed, try a cup of herbal tea.
Give yourself some space between your last meal and when you head to bed for a more restful sleep.
Slow Down
Take time to gently wind down and relax in the late afternoon and evenings instead of rushing to get everyone off to bed.
Start Early
Structure your afternoon and evening routine so it moves from high-energy to quiet and relaxing.
Stimulating activities should be done as early as possible.
For example, some children enjoy bath time and find it lots of fun, while others may loath this part of the evening. Either way, both of these experiences right before bed may contribute to some sleep resistance.
Extend the bedtime routine so it doesn’t feel rushed or stressful.
Choose Relaxing Activities
Be mindful of the activities that promote calmness and which activities get everyone riled-up.
Things that can be upsetting or challenging, like dealing with work-related projects or homework should be done earlier, before everyone starts winding down.
Have the entire family take part in evening quiet time by reading or working on a puzzle together.
Brain Dump
This is not exactly a relaxing activity, but it is helpful to empty your mind of things you’re currently struggling with or trying to remember.
Spend a few minutes writing down everything that’s on your mind.
This ensures you’ll remember what you need to and gives you permission to go to bed with a clear head.
Prepare for Tomorrow
Complete some of the morning tasks the evening before to help reduce nighttime anxiety and morning stress.
For example:
- Take 15 minutes to pick-up and put-away. Get the whole family involved.
- Prepare coffee and breakfast.
- Pack school bags & lunches.
- Choose and layout outfits.
- Prepare tomorrow’s first load of laundry.
Have certain routines or tasks that you complete each evening to help your day start smoothly the next day.
I realize this will not work for all families. Especially, if you or your partner get home late from work or your children have evening activities. Make adjustments accordingly, and see what you can come up with. The general idea here is to create a peaceful and soothing atmosphere to help everyone get to sleep sooner and enjoy more restorative nights.
What works for your family? Share your tips in the comments below!
For more information on sleep, check out this week’s YouTube video on designing a bedroom that promotes quality rest.
Educational Purposes Only.
This website is created for educational purposes only and does not provide any professional advice of any kind. Professional advice can only be given with a full understanding of a client’s unique personal situation, and typically can only be given with a license. Accordingly, any recommendations, advice, or information provided on this website should be viewed within the context of general information and education. If you require additional advice or guidance, we recommend you seek out the assistance of a professional in your local area.
