Set aside enough time for sleep.
When you create your quarantine routine, be sure to schedule enough time for sleep. Then spend that time in bed. Here are sleep recommendations by age group.
3 – 5 years old: 10 – 13 hours
5 – 12 years old: 9 – 12 hours
Tweens and Teens: 8 – 10 hours
Adults: 7 – 9 hours
Create a regular, relaxing bedtime routine.
This could mean soaking in a hot bath or listening to soothing music. Begin an hour or more before the time you want to fall asleep
Create a sleep-conducive environment.
Try to make the environment: dark, quiet, comfortable and cool
Sleep on a comfortable mattress and pillows.
When it’s time for a new mattress, it is worth the investment. A restful night’s sleep will lead to happier, more cooperative family members.
Keep sleep stealers out of the bedroom.
Bedrooms should only be used for sleep (and sex, for adults). Try to keep phones and electronics out of bedrooms. Avoid watching TV, using a computer, or even reading in bed.
Don’t eat before bed.
Try to finish eating at least 2-3 hours before your regular bedtime.
Avoid caffeine and alcohol close to bedtime.
The 2-3 hour rule applies to food, as well as caffeine and alcohol.
Exercise is important right now for a variety of reasons – one of which is that it will help you and your family sleep better.
Become your child’s sleep coach.
We also recommend reading Dr. Schneeberg’s book: Become Your Child’s Sleep Coach: The Sleep Doctor’s 5-Step Guide, Ages 3-10.