Improving sleep quality for families is essential, as inadequate rest affects health and daily functioning. During a recent segment on the Broadcast Retirement Network (BRN), Dr. Funke Afolabi-Brown from Restful Sleep MD shared practical strategies to help families achieve better sleep. She emphasized that insufficient sleep is a significant concern globally, with the Centers for Disease Control and Prevention (CDC) categorizing it as an epidemic.
According to Dr. Afolabi-Brown, approximately 35% of individuals worldwide report receiving adequate sleep. This alarming statistic highlights the urgent need for effective sleep strategies. The doctor noted that sleep disorders often go undiagnosed, exacerbating the issue and impacting overall well-being.
Sleep Challenges Across Age Groups
Sleep deprivation is not confined to adults; children also struggle to get sufficient rest. Dr. Afolabi-Brown revealed that around 58% of middle school students and 74% of high school students do not receive adequate sleep. Adults face similar challenges, particularly those aged in their 40s, where nearly 40% report insufficient sleep. The causes of poor sleep can vary significantly among different age groups, with stress and lifestyle factors playing a more substantial role as individuals grow older.
Dr. Afolabi-Brown explained that younger individuals may cope better with short sleep durations, but as people age, the need for restorative sleep becomes increasingly critical. Chronic stress, work obligations, and other responsibilities often complicate sleep patterns for adults.
Strategies for Better Sleep
For parents aiming to enhance their children’s sleep quality, Dr. Afolabi-Brown offered a set of straightforward strategies encapsulated in the acronym CREATE, which stands for:
– **C**onsistency: Establishing regular sleep and wake times for both parents and children helps regulate internal body clocks.
– **R**outine: A calming pre-sleep routine signals the brain that it is time to wind down. Activities like reading or having a warm shower can facilitate relaxation.
– **E**nvironment: Creating a sleep-conducive environment is crucial. This includes ensuring the bedroom is dark, quiet, and at a comfortable temperature.
– **A**ssigned bed: The bed should be reserved for sleep only, avoiding activities like work or eating in bed to reinforce its purpose.
– **T**echnology: Limiting screen time before bed is vital, as blue light emitted by devices can interfere with melatonin production, essential for sleep.
– **E**liminate: Being mindful of food and drink intake, particularly avoiding caffeine and heavy meals close to bedtime, can significantly impact sleep quality.
Dr. Afolabi-Brown highlighted that implementing these strategies not only benefits children but parents as well. By modeling healthy sleep habits, parents can create a family environment conducive to better rest.
When discussing the importance of sleep hygiene, Dr. Afolabi-Brown noted that while comfortable bedding and mattresses contribute to sleep quality, the foundational habits outlined in CREATE take precedence. “I would rather you literally sleep on a bumpy old mattress than have an irregular sleep schedule or no routine,” she stated.
As families navigate their daily challenges, prioritizing sleep can lead to improved health outcomes and enhanced quality of life. Dr. Afolabi-Brown’s insights serve as a valuable guide for those seeking to foster healthier sleep habits in their homes.
For more information on sleep strategies, interested parties can access resources from Restful Sleep MD or tune in to BRN for additional discussions on health and wellness topics.
