Establishing a family culture around sleep hygiene, including rules for screen time, eating before bed, and nighttime awakenings, can improve sleep quality.

“Try your best to create a habitual and rule guided family culture of sleep. Establish routines, remain consistent, reward good sleep behaviors.”

“One way is to create a family culture of sleep: 1. Consistent bedtime 2. Last meal (no snacks) 2 hours before bed or more. 3. All screens off at least one hour before bed 4. Red/amber light 5. Wind down routine (reading)”

“You can however create a family culture of sleep hygiene. You can make healthy habits the norm.”

“If you have children, sit the entire family down and establish the rules and systems for a family culture that makes sleep a family priority. List the rules and put them on the wall. Create a star chart so that every day everyone get's 1 to 5 stars based upon their adherence to the family sleep norms. It's never too early to start.”

“Create a family/house culture of sleep. Be what you want others to become.”

“We are a family of sleep. This is our rule for screen time. You know we turn screens off 60 minutes before bed. We don't eat you know this amount of time before bed. Nobody gets out of their bed during the night unless there's an emergency. Nobody wakes anyone up ever.”