It’s official: We’re not getting enough sleep. In 2017, the Centers for Disease Control and Prevention declared sleep deprivation as a public health epidemic. This applies to adults and children, as busy schedules, unhealthy diets, and technology keep us up later and make us sleep worse.

So what can we do to solve this problem? Don’t worry; the solution isn’t expensive sleeping pills or a luxury mattress. Julia Merrill, from Befriend Your Doc, has shared a variety of small habits you can incorporate into family life. These habits will boost everyone’s sleep without digging into your budget. Keep reading to learn what Julia recommends.

Banish Tech

Bad news: Your technology is keeping the whole family awake. Our screens emit something called blue light, which signals to our brain that it’s still daytime (and thus not time to be sleepy yet). Combine this with addictive apps like games, social media, and TV streaming, and it’s a wonder any of us ever get to sleep at night.

To combat this problem, make a family commitment to leave laptops, tablets, and phones out of the bedroom. If you rely on your phones to wake you up, then invest in old-fashioned alarm clocks for the whole family. You can save money on these by looking up daily deals and coupons for major retailers like Amazon.

Practice Color Therapy

Blue light may be bad, but blue walls may help you fall asleep. Many people find rooms painted in pale and neutral colors to be more soothing; shades of blue are a popular option.

While there is no guarantee a blue room will make you sleep faster, it is beneficial to create an environment that makes you feel relaxed and at ease, so a coat of paint in a color you like is always a good idea. When you find the color that suits you, looks through weekly ads and get cash back for stores like Walmart to help you save money.

Wind Down

In order to fall asleep quickly, your body and mind have to be relaxed. This is why it’s important to create a routine that helps the whole family wind down in the hours leading up to bedtime. Here are a few simple ways you can achieve that, many of which are completely free.

• Do a short yoga routine as a family.
• Invest in sound machines — you can find good money-saving deals on these by checking for discounts and promo codes for stores like Target.
• Have a selection of herbal teas that everyone can choose from as a pre-bed ritual. Ask a Naturopath which ones are best for you and your family.
• Go for an evening stroll around the neighborhood.

Prioritize Sleep

If your first instinct is to think you or your kids don’t have time for these habits, then you need to review your schedules. Sleep should be a health priority, not an afterthought at the end of the day. You can start by limiting evening activities, especially for the kids. While extracurriculars are important, they can make it harder for children to find time to do their homework, socialize, and get to bed on time. In the long run, being mindful about how many add-ons you include in everyone’s schedule will also save you quite a bit of money.

It is also a good idea to set a TV curfew for both adults and kids (these can be at different times since the kids need more sleep). This makes everyone more likely to get to bed at a more reasonable time at the end of the day.

Working toward better sleep as a family is the best way to do it. You can support each other in these changes, set a good example for the kids, and even bond over your bedtime rituals. You’ll be seeing brighter, fresher, and happier faces all around the breakfast table in no time.