Improving sleep quality for families is a growing concern as sleep deprivation reaches epidemic levels worldwide. During a recent segment on the Broadcast Retirement Network, Jeffrey Snyder spoke with Dr. Funke Afolabi-Brown from Restful Sleep MD about practical strategies to enhance sleep for all family members.
Dr. Afolabi-Brown emphasized that many people, including children and adults, struggle with inadequate sleep. The Centers for Disease Control and Prevention (CDC) has declared insufficient sleep a global epidemic, revealing that approximately 35% of individuals worldwide do not achieve the recommended amount of rest. This lack of sleep can lead to significant health issues, yet many sleep disorders remain undiagnosed, further compounding the problem.
Understanding Sleep Deprivation Across Age Groups
Snyder raised the question of whether certain demographics are more affected by sleep problems. Dr. Afolabi-Brown confirmed that sleep deprivation is prevalent across all age groups, from children to adults. Research indicates that 58% of middle school students and 74% of high school students do not get enough sleep. Among adults, nearly 40% of individuals in their 40s report inadequate sleep.
“The causes of poor sleep may vary with age,” Dr. Afolabi-Brown explained. Younger individuals often manage temporary sleep disruptions better, while adults face increased responsibilities and stressors that can hinder sleep quality.
Practical Strategies for Better Family Sleep
For parents seeking ways to improve their children’s sleep, Dr. Afolabi-Brown provided a straightforward acronym, CREATE, which outlines essential habits to foster better sleep for the entire family.
– **C for Consistency**: Establishing a regular sleep and wake time is crucial. This routine should apply to both parents and children to regulate circadian rhythms effectively.
– **R for Routine**: Developing a calming pre-sleep routine, such as reading or taking a warm bath, signals to the brain that it is time to wind down.
– **E for Environment**: The sleep environment should be conducive to rest, meaning it should be dark, cool, and quiet to enhance sleep quality.
– **A for Assigning the Bed**: The bed should be reserved strictly for sleep. Avoiding work or entertainment in bed helps strengthen the association between the bed and sleep.
– **T for Technology**: Limiting screen time before bed is vital, as technology can disrupt melatonin production, making it harder to fall asleep.
– **E for Eliminating Disruptors**: Be mindful of food and drink consumption before bedtime. Caffeine, alcohol, and heavy meals can negatively impact sleep quality.
Dr. Afolabi-Brown noted that these strategies are not only beneficial for children but also for parents. By modeling healthy sleep habits, parents can encourage their children to adopt the same practices.
When discussing the importance of the right mattress, she stated that while comfortable bedding can enhance sleep, the fundamentals of routine and environment take precedence. “I would rather you sleep on a bumpy old mattress than have an irregular sleep schedule,” she advised.
As families strive for better health and well-being, prioritizing sleep is vital. By implementing these practical strategies, parents can help their children establish healthy sleep habits that last a lifetime.
