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5 Rules Of Sleep For A Healthy Nuclear Family

Let’s face it! We are not giving sleep the credibility it deserves. Ever since you gain the sense of right or wrong, a good night’s sleep is off your charts. As kids, you sleep late reading comic books; as teenagers, you stay up longer chatting with your friends on Facebook; as adults, you spend sleepless nights partying with your peers or colleagues.

Today, every member of a nuclear family is waking up irritated and exhausted because of less sleep. This leads to snoring, drowsy driving, excessive yawning, unintentionally falling asleep the whole day, and various other sleep deprivation problems. According to a study carried out by the American Sleep Association, 50 to 70 million US adults are affected with some kind of sleep disorder.

True, it’s a tough world and the competition grows every second. “There is already not enough time; why would I waste 1/3rd of it sleeping”, you’d say? Well, if you think that your productivity is going to go up that way, think again! According to worldwide statistics, those countries that achieve less sleep are also the least productive. Nuclear families who are a part of the urban jungle of today make the majority of the sleep-deprived population. It’s time they do something about it.


Let’s talk about the 5 most important rules of sleep for a healthy nuclear family:

Also note, these rules apply to both, kids and adults.


1.Get that 8 hours of sleep, a habit you’ve forgotten you were born with

Remember as a child, you used to sleep at least 8 hours a day? Well, that’s how Mother Nature designed us, and probably everything else on the planet. Even various studies proclaim that human body needs 8 hours of uninterrupted sleep every day to stay healthy.

So get back that habit of sleeping 8 hours consistently every day. Always remember, as you grow in age, you need to increase the number of hours in your sleep cycle.


2.Stick to one sleep cycle

While a consistent sleep is important, what’s more important is to establish a rhythm. The rhythm is about training your body to go to bed at a fixed time and waking up accordingly. Our brain understands pattern. When it finds out that the physiological body is following a certain pattern, the brain sets a biological clock and starts regulating it according to its observation. As a result, you start feeling sleepy when that fixed time is reached and wake up without setting up the alarm. This is also the same reason why some of you who set alarms for every morning wake up minutes before the alarm goes off.

Therefore, create a sleep cycle. It can be 9-5, 10-6, 11-7, or 12-8. Remember, you won’t be uncool if you call for the lights out by 9 or 10 p.m. Preference for sleeping and waking up early is a silent exercise for your mind that keeps it pumped up throughout the day.


3.Always sleep on the right bed

What’s the right bed, you’d ask? Well, the right bed is not something that is just soft and cushy, but much more.

For a bed, the sleeping material, i.e., the mattress, plays a very crucial role. And, this is where it gets right or wrong. Before buying them just randomly, sleepers must question about its foam grade, construction mechanism, firmness, and comfort scale.

Strong performing mattresses are those that have medical grade, hypoallergenic foams, 3-layered construction (which is the industry standard), and neither too soft nor too firm. One such product is nectar sleep.


4.Banish mobile phones, Playstations, or other gadgets from your bedroom

 Try to get rid of these sleep-hindrance devices as soon as you reach your bedtime. In fact, banish anything that has LED screen on it.

Two-parent households where both parents are working usually develop a habit of taking their work to bed. What they don’t understand is, kids watch and learn. Therefore, the next time you shout at your kids for taking their Playstations to bed, think what action might have caused that reaction.

Get started with the habit of not sleeping with your mobile phones near your head. It might seem impossible at the beginning, but you will eventually observe its benefits. Also, this could be an opportunity to become an example for your kids. If they don’t find you sleeping with your gadgets, they won’t sleep with theirs. Simple as that!

So, from now on, no more late night tweetstorms or reaching another level of Temple Run! Take your dog to bed if you want, but not technology!



Kids can make a list of formulas or answers for next day’s test; Adults can use a novel. Make a habit of taking something to read when you go to sleep. This helps greatly if sleep doesn’t come to you easily.

Victoria Zorin

I am a freelance content writer and I have written many articles on home improvement, home decor etc.