You may already know that sleep is connected to your skin’s health, but did you know that sleep can have other health effects as well? Children and adults who do not get enough sleep have a harder time focusing can be more emotional and can even be more susceptible to illnesses. So how can you help your family get more of the sleep they need? You can start by following these simple steps.

Stick to a Consistent Sleep Routine

When you find yourself struggling to get a good night’s sleep, an offset circadian rhythm may be to blame. The human body tends to natural fall into a 24-hour cycle of activity and rest, but if you are going to bed and waking up at different times every night, you could be throwing yours completely off track. Get your sleep habits back under control by setting a strict time to get in bed and wake up every single day, then stick to it. Regular sleeping schedules are even more important for your children, especially if they share bedrooms with siblings. Even if children are different ages and on subsequently different sleeping schedules, these shared rooms can still work out. Try putting the younger child to bed first and spend some time with the older child away from the room, to minimize disturbances. If one child is a light sleeper, you can try setting up a cot in your room to help minimize sleepless nights, but try to have them sleep in their own rooms so they are not disrupting your sleep, too.

Let Pets Sleep in Their Own Beds

Pets can be such wonderful stress relievers for your family, but having pets can also mean taking extra steps to protect the health of you and your children. It can be tempting to allow your dog or cat to share a bed with humans, but it’s really best if they have their own beds. This is especially crucial if your child suffers from pet allergies. Sleeping in the same bed means more exposure to dander and saliva that can cause skin reactions, worsen asthma symptoms and make it harder for your child to get a good night’s sleep. Even without allergies, allowing pets in your bed can still interfere with your sleep. Studies have shown that adults who sleep with their dogs tend to have more instances of sleep interruptions. Still pets can provide some comfort and stress relief that can help you fall asleep faster, so think about getting them their own bed and placing it near yours so you can both sleep better at night.

Know What Foods to Avoid in the Evenings

Many of the foods that cause reactions in the skin can also disrupt sleep at night. Eating meals or snacks that are overly spicy can cause discomfort and digestions issues that can make it more difficult to relax. Dairy can also cause inflammation in the skin, as well as indigestion and stomach issues that can make sleep more difficult for children and adults. But these aren’t the only foods you should avoid if you are having troubles getting to sleep. Alcohol and caffeine can worsen sleep problems as well. Try cutting out caffeine after lunchtime to see if this improves your ability to relax at night, but also be careful to avoid hidden sources of caffeine later on in the day. If you like to enjoy a glass of wine before bed at night, you may want to try changing that habit as well. Alcohol may help you feel more relaxed, but it also prevents you from getting the deep, quality sleep your body needs to stay healthy. Instead of wine, cocktails or caffeine, try these sleep-inducing snacks to help you drift off faster.

Losing sleep can do so much more than worsen skin conditions. If you and your children are not getting enough quality sleep at night, you could be setting yourself up for more severe physical and mental health issues. So be sure to follow these steps to improve your sleep.

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