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Wellness

2021: The Year of Good Sleep

Just call us trendsetters! If Pantone has a color of the year, then we’re claiming a wellness tip for 2021: Welcome the Year of Good Sleep!

To keep COVID-19 at bay and our immune systems happy this season, we’ve teamed up with several local businesses to gather a series of wellness tips aimed at helping you get better zzzs in 2021.

Over the next several weeks, we’ll be sharing professional advice from local experts on topics like fitness, nutrition, sleep, art, and mental health. These interviews will highlight key tips on how to stay healthy so you can get a good night’s sleep.

 

What does sleep have to do with wellness, you might ask?

At Square Deal, we firmly believe a good night’s rest is one of the best ways to stay healthy.

Studies show that a hearty seven or more hours of sleep each night can give you a whole host of positive health benefits. It can help repair heart and blood vessels as well as regulate growth, insulin, and hunger hormones. Even better? Prioritizing sleep as an important weapon in your wellness arsenal gives your body the upper hand in the fight against inflammation and illnesses like diabetes, heart disease, and high blood pressure.

Most exciting: adequate sleep also makes vaccines more effective. “After getting a shot, people with sleep issues don’t develop the same antibody response as well-rested people, and that leaves them more susceptible,” says Shalini Paruthi, M.D., a sleep specialist and spokesperson for the American Academy of Sleep Medicine.

 

Understandably, the stresses of the pandemic have significantly affected the sleep quality for many people around the world.

Stress, decreased activity, and changed routines have led to what doctors are calling “coronasomnia” in an increasing amount of the population.

“COVID-19 is causing a huge amount of anxiety for so many people,” said Kimberly Hardin, a UC Davis Health professor in the Internal Medicine Department, co-director of the sleep center and the director of the Sleep Medicine Fellowship Program. “People worry about jobs, about their kids being home, about getting sick. There’s a lot more anxiety, fear and depression–and those can cause insomnia.”

Increased susceptibility to COVID-19 is also consideration for those with pre-existing sleep issues, said Chandra L. Jackson, Ph.D., a research investigator with the National Institute of Environmental Health Sciences and an adjunct investigator with the National Institute of Minority Health and Health Disparities.

Knowing how important sleep is to our overall health, we’re bringing you actionable wellness advice to improve your quality of sleep. First-up in the series? “How to Pick the Healthiest Mattress”– courtesy of your favorite team here at Square Deal! Check back next week to read all about it. We hope you’ll join us on this journey as we prepare for a recharged and revitalized 2021.
100 Anniversary

Square Deal and the Status Quo: Jess & Jamie Talk Shop about Running a Women-Owned Business

A strong woman looks a challenge dead in the eye and gives it a wink.”- Gina Carey

On top of some pretty impressive accolades—100 years in business, family-run since day one, and headquarters in the same location for over a century—Square Deal Mattress Factory is also a women-owned business. Sisters Jess and Jamie are the current owners after several family generational owners before them. Together, they’re championing the idea of women in leadership with compassion, expertise, and an eye for the future.

This month, we sat down with our boss babes to get their thoughts on all things women-owned business. Enjoy!

 

SD: Business is in your blood! Have you always been interested in carrying on the family legacy?

Jamie: We really feel it’s a big accomplishment to be a family-owned business for FOUR (our kids make five) generations. The trade has been passed down from the founder, our great-grandfather Ennis, to his daughter (our grandmother Lois), then onto our father Richard, and finally us. It’s truly a special business and one we’ve been excited to join since we were young.

SD: You’re in an interesting position as co-owners and sisters. What’s that experience like?

Jess: We’re like Irish twins! At only 13 months apart, we’ve always been extremely close and —

Jamie: —basically finish each others’ sentences!

Jess: Ha, exactly. We’re fortunate to usually know what the other is feeling and how she’d approach a situation. Not to say that we don’t push each other’s buttons from time to time, but we definitely enjoy working together.

Jamie: We’re also really careful to stay in our lanes and ensure everybody shines where they’re most talented and skilled.

 

SD: Sounds like smart operating practices.  Can you share a bit more on some of our other priorities in leading a women-owned business? 

Jess: ”Be the change you want to see in the world” has really become a mantra for us. The mattress industry has traditionally been more of a male-dominated space, so we’re intentionally about respectfully chipping away at the status quo. Women in general have come so far in the last 60 years, and we’re both proud and humbled to be a part of the tribe of women-owned businesses.

Jamie: As part of challenging the status quo, we also believe our households are a partnership. As hard-working moms, we value the ability to have a flexible schedule and to support our families and our employees when they need to spend time with their children.

 

SD: What qualities have you honed over the years to be able to lead a company with these kinds of values?

Jess: I think it goes back to that mantra—we really want to see other women succeed in owning businesses, and we hope we can inspire them to feel confident in their own right. They don’t need to be anybody’s sidekick. Hard work, empathy, and honesty have always been at the heart of how we work with our employees, customers, vendors, and partners.

 

SD: 2020 has brought some unique challenges. What keeps you going during tough times (like COVID-19)?

Jess: Fortunately, we bring a century of quality and expert knowledge to the field, so we’re well-versed in adapting to change and diversifying the business. We’re much more than mattresses these days! Being 100 years in operations means you know because you’ve tried, failed and tried again in order to be successful.

Jamie: Since March, we’ve pivoted to increase wholesale business and move more of our products online. We’ve reworked some of our offerings and even collaborated with unique partners like bed-in-a-box companies. Most importantly, we’ve put significant time and resources into connecting more personally with our customers and their needs.

SD: Okay, last question. Any advice for other women out there interested in starting their own business?

Jess: Look for a mentor with experience and trustworthiness. Our dad, the previous owner, is still much involved in the company and is often a sounding board for us.

Jamie: I’d also say focus on honesty. It’s the best thing to do in business.
100 Anniversary

How to Survive a Recession As a Small Business: Three Ways We Made It Through (And You Can, Too!)

Older than the Declaration of Independence, legendary soap and skincare company Caswell-Massey turned 268 this year. Coca-Cola was incorporated 128 years ago. The Walt Disney company hits the centennial mark in 2023. These iconic big businesses are still going strong after 10 decades or more, despite multiple economic downturns.

But how does a small business like Square Deal Mattress Factory weather the same financial storms?

Answer: We’re scrappy.  This year, we celebrate 100 years in business thanks to a few key business practices even the larger companies could follow during uncertain times. We hope you find them helpful in navigating  your own choppy waters.

The Great Depression

Practice #1: Get resourceful: find new ways to reuse existing products instead of buying new.

In 1932, the world was three years into the Great Depression. Millions were unemployed, and thousands of businesses were shutting their doors forever. But our great-grandfather Ennis Rife wasn’t ready to give up. In those days, mattresses were hand-stitched and buttoned, and most people bought mattresses for life. Ennis and his family kept things afloat by repurposing fluffing and ticking materials to stuff the mattresses. When buttons were in short supply, they traded candy for any spare buttons neighborhood kids brought in.

Survival Tip: Look for ways to repurpose existing resources. Get creative and don’t shy away from tried-and-true methods.

 

2008 Recession

Practice #2: Hibernate: find ways to reduce expenses when income goes down.

In 2008, the world suffered a massive financial and economic downturn, often called the Great Recession. When the housing market crashed, unemployment went up, savings evaporated, and people stopped spending wherever possible—especially on retail. Square Deal hunkered down to ride out the storm. By consolidating deliveries, personnel, and samples, we pinched enough pennies to keep lights on until the crisis passed.

Survival Tip: Think long-term. Recessions will end: what can you do to ride it out until the end? Evaluate where you can cut costs and reduce or consolidate spending.

 

COVID-19 Pandemic

Practice #3: Get innovative: find new opportunities to deliver the same great product

There are no strangers to the 2020 pandemic, with small businesses hit the hardest. Since March, we’ve pivoted to increase wholesale business and move more of our products online. Most importantly, we’ve put significant time and resources into connecting with you—our customers.

Survival Tip: Innovate around your why. Meet your customer where they are at. What’s at the heart of your business? Get back to your roots and figure out how you can innovate while remaining true to your product or service.

The world has been through a lot in the last 100 years, 100 months, 100 days—But with a little gumption, a lot of integrity, and a bucketload of creativity, it’s possible to make it. We have no doubt you’ll thrive through whatever comes your way!
Lifestyle

What Does Your Sleep Position Say About You?

What does your sleeping position say about you? When deep asleep, it’s the time when our defenses are down and our subconscious takes over. As experts in the Land of Nod, the SquareDeal Dreamologists decided to do a little sleuthing in the starry skies. (Okay, fine, we also wanted to write a funny blog involving constellations ). Our findings? The body language of sleep says a lot more than we might realize.

Cygnus: Stomach Sleeper with Arms Out or Up

Personality: If you rest in the position sometimes known as a free-faller sleeper, you’re probably not afraid of risk. You generally exude an air of confidence and fun. Often this brash behavior is a cover for nerves and anxiety, and you might be a little thin-skinned, especially in situations where you don’t have control.

Likes: Theme parks, start-up businesses

Dislikes: Organized feedback, surprise parties

Dreamologist tip: watch out for strain at the base of your spine from overarching. Try sleeping without a pillow, or add a pillow under your pelvis

 

Cassiopeia: Side Sprawl with Arms Outstretched

Personality If you’re a side sleeper with a tendency to stretch your arms above or to the front, then you’re most likely a pretty open, friendly person. Decisions may not always come to you quickly or easily, but you stick to them once made.

Likes: Pre-planned happy hours, new hires

Dislikes: Too many condiment options

Dreamologist tip: Watch out for head and neck support if you’re sleeping on the edge of your pillow.

 

Taurus: Side Sleeper Curled into Fetal Position

 

Personality: If you sleep on your side, curled into a ball, you’re in the same position—literally as about 41% of the world. This popular sleep position is often associated with a strong outer shell and a marshmallow heart. You might talk a tough game, but inside you’re sensitive and caring.

 

Likes: Black-and-white Judy Garland movies, salty snacks

Dislikes: Overenthusiastic huggers

 

Dreamologist tip: Watch out for back strain from bent knees. Try a pillow between your knees to alleviate pain.

Orion: Back Sprawl with Arms and Legs Outstretched

Personality: Sleeping with arms above your head, legs astance, you’re ready for whatever may come. An exposed position like this (not unlike when an animal shows trust by showing its belly) you’re probably a communicative person with an extroverted personality. You just might be the life of the party, and you’re generally an open book on most topics.

 

Likes: Singing badly in the shower, kicking off the sheets

Dislikes: Long periods of silence, possibly cheese

Dreamologist tip: Watch out for snoring and back pain. Try a pillow under your knees for extra support

Virgo: Back Sleeper with Arms and Legs Lying Flat

Personality: Arms and legs mostly straight down like a perfectly poised lady or well-trained soldier might mean that you’ve got high standards, strong morals, and a strong sense of duty. You might be a bit more reserved and have high expectations of others.

Likes: Regency romance novels, The Container Store

Dislikes: Bad grammar, people who don’t use their turn signals

Dreamologist tip: Watch out for snoring. Ensure your mattress and pillow firmly support your head and neck.

 

Gemini: Sleeping Side by Side

Personalities: Like the two twins Castor and Pollux bonded for eternity in the night sky, you and your partner have an unbreakable bond. You often sleep touching or entwined and have deep affection and loyalty for each other. Close-contact means you also enjoy mouthwash.

 

Likes: Long walks on the beach, mood music

Dislikes: Snapchat, twin mattresses

Dreamologist tip: Watch out for uncomfortable sleeping situations that wake you up with a kink in your neck. Consider snuggling for a few minutes, then assuming your most comfortable position for the rest of the night.

 

What do you think? Is your personality revealed by the sleeping stars? Are you another constellation we didn’t cover? Or do you just like to be comfy—whatever position that looks like? Tell us in the comments! ?

*Photos courtesy of StarDate
Bedroom

Dreamoligists Decode Mattress Terminology

In the market for a mattress, but a little overwhelmed by all the confusing terms? Never fear, your trusty Dreamologists are here to help! Below, we explain all the mattress terms you need to know, from platforms to pillow-tops, and everything in between.

Adjustable Base

A bed base that can move into several different positions. Usually controlled with a remote to raise the level of the head or feet.

Air Bed

Usually best for temporary rest like guests or camping! Air beds are filed with–you guessed it–air! and can usually deflate in minutes for easy storage.

Border Wires/Rod:

Steel wire or rods around the outside edge of the mattress or box spring to help a bed keep its shape.

Box Spring

Typically goes under a mattress to provide extra support. It features vertical coils and a steel border rod and is usually covered in a sturdy material. You’ll need a box spring if your bed frame doesn’t have another form of support. Our True-Flex® features the patented Dyna-Lock™ interlocking grid system for extraordinary support and spring action.

Coil:

Steel wires shaped into a vertical spiral, often encased in fabric or foam, designed to support the body when sleeping. Usually flexible and springy to add extra comfort and motion support.

Day Bed

Used as a bed by night, couch by day. Whereas a sofa sleeper or hide-a-bed looks like a couch during the day, a day bed looks like a bed at all times–usually just with more pillows and padding.

Edge Guard:

Wire or extra foam padding placed around the outside border of a mattress to prevent the dreaded side sag.

Foundation

An alternative to box springs, a foundation is a bed base constructed using a sturdy wooden frame and, in some models, a steel non-flexing spring.

Hide-a-Bed

Otherwise known as the bed that folds up in your living room sofa, it’s also sometimes called a “sofa bed” or “sofa sleeper” or “sleeper sofa.”

Hybrid Mattress

A mattress made of various types of material, like coils, memory foam, latex, foam, and pillow tops.

Latex Natural Foam

No springs attached! Latex natural foam mattresses don’t have any coils inside and are made of buoyant rubber from the Amazonian rubber tree (hevea brasiliensis). Naturally antimicrobial and hypoallergenic.

Mattress Topper

A removable extra layer to customize your sleeping needs, a mattress topper can make your bed softer or firmer, cooler or warmer, and can be made of a variety of materials depending on your preferences.

Memory Foam

Sometimes called visco-elastic foam, memory foam is a Man-made foam primarily made of polyurethane, memory foam is known for its moldable, pressure-relieving properties.

Memory Foam Gel

Similar to memory foam, the gel provides additional temperature moderation and heat dispersal.

Murphy Bed

A space-saving design that uses hinges to fold a mattress up into a cabinet or wall unit until needed, at which time it lowers down into a regular bed.

Pallet Base

Sometimes called a “Bunkie-board,” a pallet is a 2? bed base constructed using a sturdy wooden frame. It’s usually covered with a thin upholstery and acts as a box spring alternative, especially with platform beds.

Pillow Top

You’ll recognize a pillow top mattress as one that has an extra, “separate” layer of padding sewn on top of the mattress to make it more soft and comfortable. This feature is an extra layer of padding on top of the mattress to provide a soft, extra-comfortable surface for sleeping. You may need to get sheets in a special “deep pocket” size to ensure they fit over the pillow top.

Pillow Top (Eurostyle)

Similar in idea to the regular pillow top, but instead of a separate layer sewn on top of the mattress, the extra stuffing is included beneath the cover of the main mattress for a sleeker look.

Platform Bed

Increasingly more common, platform beds are slowly replacing box springs. A simple pallet base or adjustable platform base supports the mattress, lifting it off the ground and allowing for under-bed storage at the same time.

Plush Top

In lieu of an extra layer of stuffing like a pillow top, this mattress is constructed with a softer top and a firmer bottom.

RV Mattresses

Like you guessed, these are designed specially to fit within the exact space of your RV. We can help you design one for maximum comfort and breathability.

Support Foam

The high-density foam usually found at the base of a one-sided mattress.

Trundle Bed

A two-fer design in which one mattress on wheels is tucked under the platform of the first mattress. The idea is usually to save space in smaller living areas.

Now that you’re in the know on all the main mattress keywords, come on down to our showroom and pick out your next good night’s sleep!
Bedroom

Pillow Talk: How to Choose the Perfect Pillow for YOU

You’ve got a Goldilocks-approved mattress. Hurrah! Now, it’s time to find a pillow to make your good night’s sleep just right. With so many options out there, it’s important your pillow complements your unique needs and supports your overall quality of sleep. One style doesn’t fit all!

 

The key to long-term comfort is a neutrally-aligned spine. In other words, your pillow shouldn’t allow your neck to bend forward, backward, or to the left or right. “Loft” (height) is one key to proper alignment, as it raises or lowers the position of your head. Support is another, and it comes from the “fill” or insides of the pillow.

 

This little chart can help determine what level of support you might need: 

 

Firm Medium Soft
Are you a side sleeper? x
Side sleeper with your arm tickling your ear? x
Do you sleep on your stomach? x
Do you wake up on your back? x
Do you like staring at cloud figures? x
Do you binge-watch movies in bed? x
Do you hug your pillow in your sleep? x
Do you take two pillows and shove them into one pillowcase? x

 

If you mostly answered:

 

Firm

…You need a pillow with a lot of support. This style is usually a bit thicker to lift your head off the mattress and straighten out your neck. Look for:

  • Latex Natural Rubber: Naturally made from the foamed sap of the hevea-brasilienis rubber tree, hypoallergenic, and antifungal. Bounces back quickly and is very soft.
  • Memory Foam (Solid Gel): Man-made and designed to help distribute weight, relieve pressure and contour around the head. The fill of a solid pillow cannot be moved around.
  • Buckwheat & Millet: Filled with the hulls of buckwheat and millet seeds, allowing continuous airflow and ventilation. Retains shape and loft under pressure and conforms to head and neck shape.

 

Medium

…You probably sleep primarily on your back. A medium-firm pillow supports the neck and head but won’t throw off proper alignment. Look for:

  • Latex Natural Rubber (Solid or Shredded): A less firm version of above!
  • Memory Foam (Shredded Gel): The same ingredients as the solid, just in a shredded design that allows the sleeper to mold and move it around.
  • Feather Blend (Duck and Down): Just as it sounds! A blend of quilled and down feathers provide medium support and allow you to fluff as needed.
  • Polyester: Usually available in a variety of firmness levels and can be squished and molded. Hypoallergenic options are often available.

 

Soft

…You need minimal support. This is the softest and usually flattest of them all and best for those who generally sleep on their stomach. Look for:

  • Latex Natural Rubber (Solid): Like “resting on air,” this soft style still provides adequate support but less loft.
  • Down: High level of compression for those needing a softer pillow, made from clusters of fluffy down
  • Polyester: Lightweight versions have the ability to feel similar to down and can easily compress.

 

Healthy mix of all: 

Consider a pillow with moveable, moldable fill with medium support.

When it comes to the right pillow, other considerations include allergies and conditions like sleep apnea. While we hope these tips offer a head-start on the best rest for your noggin’, the Square Deal Dreamologists are happy to help with a personal consultation. We sell all the options above, so come into our Sleep Center to find the perfect pillow for a good night’s sleep!
Re-Upholstery

4 Steps to Refill Your Couch Cushions

Let’s be honest: there’s nothing worse than a saggy seat.

A couch or chair with lumpy, frumpy, and worn out cushions is not only uncomfortable but also a surefire way to misalign your spine and injure yourself. Fortunately, if your furniture suffers this cushion catastrophe, we can help. Our team is expertly trained in restuffing your seats and bringing new life to your favorite lounging spots.

If you’d like us to refill your cushions, follow the 4 steps below.

  1. Identify the Sag Source. While cushions are often the culprit, occasionally the structure springs might be causing the problem. Take a peek beneath the seat to determine what’s causing the furniture to sag. Not sure? Snap a picture, and we can take a look.
  2. Measure Your Cushion. Use a measuring tape to determine the approximate width, height, and length. Then, give us a call for an initial quote. If the price is right, move to Step 3.
  3. Find Your Filling. Using your original cushion for comparison, test your tush on our foam filling options. Go for a similar feel, make it harder or softer, add additional shape with a foam core, or swap in custom fillings like a down envelope for maximum fluffliness.
  4. Schedule Your Service. Most cushion refills take about three to four days. Company headed your way tomorrow? We also have one-day service options!

Bonus: DIY at Home!

If you’re feelin’ crafty, we can supply all the stuffins you need to refill your cushions at home. Pro-tip: Once you’re ready to fit the foam into the cover, wrap it in a plastic bag or big sheet of plastic wrapping, then suck the air out with a vacuum. The foam will temporarily shrink down, so you can stuff it back into the cover. Just remember to take out the plastic bag so it doesn’t crinkle when you sit!
Wellness

Health Benefits to Sleep Seven Hours Tonight

Despite the fact that the CDC recommends most adults get about 7 hours of sleep each night, most people don’t get enough shut-eye. Work, school, socializing and technology are common sleep thieves, consistently robbing us of a plethora of positive effects.

The next time you’re tempting to put your pillow second-place to that last Netflix episode, consider these 3 benefits of a good night’s sleep:

Better Learning

Practice makes better…but sleep might actually make it perfect. Taking on a new hobby like the piano or Polish lessons? Adequate sleep can actually help you master a new skill in a way you couldn’t otherwise. A good night’s sleep allows you to better focus and understand material when you’re awake, and the various sleep stages may help the brain consolidate and organize new information at night so you can better process and remember what you’ve learned.

 

Better Health

Getting the right amount of sleep is like winning the lottery for better health. First, it can help ward off inflammation, which is linked to arthritis, diabetes, stroke, heart disease, high blood pressure, and kidney disease among others. It can also help ward off depression, improve your mood, and boost your immune system. Want to lose a little weight? A good shut-eye helps maintain the proper balance of hormones that prevent obesity—and it may even help you lose a larger percentage of fat than muscle. Cha-ching!

 

Better Safety.

Here’s a sobering fact: The explosion of the Challenger space shuttle, the nuclear disaster at Chernobyl, and the Exxon Valdez oil spill have all been attributed in part to sleep deprivation. Yikes. Getting the right amount of sleep means your brain focuses better, you have quicker reaction times, and you make better decisions, all of which can prevent disaster. A good night’s sleep also means you keep your family safe if you’re in the driver’s seat—not getting enough rest can affect your body the same way too much alcohol does. For reference: it’s illegal to drive if your blood alcohol content is .08 or higher; skipping a night of sleep affects you the same as if you were at .10.

Still completing one more chapter of your book or scroll through social media? Consider this: A good night’s sleep can dramatically spice things up between the sheets. ? The next time you’re tempted to forfeit a few winks, consider all the ways your body will thank you for those extra zzzs.
100 Anniversary

“100 years says a lot about a company not just being able to survive but to thrive”

Owner Jessica Lash Interviewed on KPAY News

In the news! Jessica Lash, one of Square Deal Mattress Factory’s fourth-generation owners, spoke with KPAY radio host Scott Michaels on The Morning News segment Thursday, May 21, 2020. KPAY News-Talk 93.9 FM is a Northern-California radio station based out of Chico, California and transmitted across Butte, Tehama, Glenn, and Colusa counties in Northern California.

Lash’s great-grandfather, Ennis Rife, founded Square Deal Mattress Factory in 1920 at the same 1354 Humboldt Avenue address the company stands now, making it one of Chico’s oldest family-owned businesses. This year, despite the COVID-19 restrictions Square Deal enthusiastically celebrates and supports 100 years of serving the community with a good night’s sleep.

In the interview, Lash shared more about how the company has pivoted to provide masks and face-shield foam during the pandemic, all while supporting staff and business through PPP loans and safety precautions. “My employees, they’re my number one,” Lash commented. “Secondarily, my customers. We’ve got to take care of them.”

Meanwhile, Square Deal continues to create custom-made mattresses as they have for the past century. “We are fully open except for Saturday,” she said. Current hours are Monday-Friday from 8 a.m. to 5:30 p.m., with plans to reopen Saturday hours and other more personalized delivery services in June.

“100 years says a lot about a company not just being able to survive but to thrive,” Michaels observed.
Lifestyle

7 Tips to Get Kids Back on a Regular Sleep Schedule

With the shelter-in-place orders keeping kids at home, it’s not surprising the new normal has sleep schedules in chaos. A good night’s sleep is crucial to healthy minds and bodies, so whether your area is slowly reopening or you’re still hunkered down with the fam, here are some fun ways to get the kiddos back on track towards a healthy sleep schedule:

Make a Bedtime Routine Photo Tutorial

Snap a pic of each stage of your child’s bedtime routine: bathtime, teeth-brushing, PJ time, book reading, potty break, etc. Then, print the pictures in order of operations and hang the photo at kid-level. Tip: Have fun with the photoshoot! Crazy jammies or bathtime gone wild make it exciting, not a chore.

 

Winner, Winner Chicken Dinner

Working your way toward a more regular sleep schedule may be as easy as melatonin for dinner. Rice, sweetcorn, cherries, grapes, poultry, nuts, tomatoes, olives, milk, and oats all contain naturally-occurring melatonin, a hormone that reminds your body it’s time for sleep. Be sure they don’t chow down too close to lights out, or the full stomach could cause discomfort and unrest.

Start a Final Countdown

If their sleep schedule is significantly off, a drastic change may cause more stress. Instead, make lights off time a bit earlier each night. Try increments or 10 or 15 minutes over the course of a week or two until you reach their desired bedtime. Be sure to have them wake up 15 minutes earlier each morning, too.

Give Electronics a Siesta

Studies show turning off electronics about an hour before bedtime results in quicker and better quality sleep. Replace this time before bed with other fun, yet relaxing, activities such as reading, drawing, coloring, brushing the dog, or even listening to a kid-friendly audiobook or podcast.

Cue the Sleepytime Tunes

Make peaceful music something to look forward to before bed. Involve the kids with a family event: snuggle up with PJs, fluffy pillows, and a glass of milk as you create a Spotify playlist together. Here are some ideas to get started; we love Rockabye Baby for their David Bowie and Ed Sheeran lullaby covers.

Encourage Daily Exercise

Exercise can help kids conk out faster and more willingly, so be sure it’s a part of their daily routines. The CDC recommends children 6-17 get at least 60 minutes of moderate exercise a day, and several sessions of fun and developmental play for kids 2-5 years old. Fun fact: Pillowfights count as cardio!

Try the 4-7-8 Technique

This unique breathing technique is intended to help increase oxygen flow to the blood, reduce heart rate, and encourage relaxation. A guided breathing meditation (sound only), might also work.

 

Kids are all so wonderfully unique, so what works for one may not for the other. Feel free to try out one or two or a combination of these tips, and be sure to keep a comfortable sleep environment at all times—fresh sheets, a comfy pillow, and a cool temperature all highly recommended!

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