A discussion on sleep improvement strategies for families took place recently on the Broadcast Retirement Network with host Jeffrey Snyder and Dr. Funke Afolabi-Brown of Restful Sleep MD. The conversation highlighted the importance of sleep for overall health and offered practical tips for enhancing sleep quality for all family members.
Dr. Afolabi-Brown emphasized that insufficient sleep has become a global epidemic, as recognized by the Centers for Disease Control and Prevention (CDC). She noted that only about 35% of people globally are getting adequate sleep, indicating a significant portion of the population is affected. This lack of rest can lead to notable health issues, including chronic sleep disorders that often go undiagnosed.
The issue of sleep deprivation spans various demographics. According to Dr. Afolabi-Brown, research shows that around 58% of middle school students and 74% of high school students do not get enough sleep. Adult figures are similarly concerning, with nearly 40% of individuals in their 40s experiencing insufficient sleep. The reasons for sleep deprivation vary by age, but the challenge persists across all age groups.
Dr. Afolabi-Brown pointed out that stress, work obligations, and technology use contribute significantly to sleep issues. As adults age, responsibilities increase, which can further disrupt sleep patterns. Notably, the pervasive use of phones and other devices continues to be a common barrier to achieving restful sleep.
To address these issues, Dr. Afolabi-Brown proposed a family-centered approach to improving sleep quality. She introduced an acronym, CREATE, designed to help families establish healthy sleep habits.
Strategies to Enhance Family Sleep Quality
The CREATE acronym stands for the following components:
– **C**onsistency: Establishing a regular sleep and wake time is crucial. This routine should apply to both children and parents. Consistent schedules help regulate internal circadian rhythms, which are vital for good health.
– **R**outine: Developing a calming bedtime routine signals the brain that it’s time to sleep. This could involve reading bedtime stories or engaging in relaxing activities before sleep.
– **E**nvironment: Creating a sleep-friendly environment is essential. The bedroom should be cool, dark, and quiet to promote better sleep quality.
– **A**ssign the bed for sleep: The bedroom should be used primarily for sleep, avoiding activities such as working or eating in bed. This helps the brain associate the bed with rest.
– **T**echnology: Limiting technology use before bedtime is vital. Devices can interfere with melatonin production, making it harder to wind down.
– **E**liminate poor dietary choices: Avoiding caffeine, alcohol, and heavy meals close to bedtime can significantly improve sleep quality.
Dr. Afolabi-Brown reiterated that these strategies are beneficial for the entire family, not just children. By modeling good sleep habits, parents can help their children develop healthier routines.
When discussing the importance of bed quality, Dr. Afolabi-Brown acknowledged that while factors such as mattress quality do matter, they should not overshadow the fundamentals of sleep hygiene. She indicated that having a comfortable mattress is essential, but prioritizing a consistent routine and a conducive sleep environment is far more critical.
As the conversation concluded, Snyder expressed gratitude for Dr. Afolabi-Brown’s insights and encouraged viewers to apply these strategies at home. The discussion underscored the significance of improving sleep quality for families and highlighted actionable steps to achieve that goal.
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