1) Consistent Bedtime Schedule

Children and teens need 8 to 10 hours of sleep. So if your teen needs to wake up at 7 a.m., then they should be getting ready for bed by 9 p.m. and in bed by 10 p.m. For younger children, getting ready for bed by 8 p.m. and in bed at 9 p.m. will make sure they get their needed amount of sleep.

2) Turn Off Screens Two Hours Before Sleep

We now know the blue light emitted from screens can keep us awake. In addition to that, your child may be more wired from screen activities and less relaxed - making it more challenging to fall asleep. Make it a habit to end screen time two hours before your child or teen should be asleep.

3) Create a Calm and Quiet Environment Before Sleep

Keep the TV volume low and reduce noise in general. Curtains for darkening your child's or teen's room can help with falling asleep and staying asleep. A white noise machine or fan may be another tool you can use to help with sleep.